Cobra Pose
Bhujaṅgāsana
भुजंगासन
It is a prone backbend pose where the body arches like a cobra raising its hood, strengthening the back muscles and opening the chest.
Bhujaṅgāsana is comprised of "Bhujaṅga" (cobra) and "Āsana" (posture/pose). It is a prone backbend pose where the body arches like a cobra raising its hood, strengthening the back muscles and opening the chest.
This pose enhances overall spinal flexibility and strengthens back muscles. Opening the chest activates the respiratory system, which is believed to increase lung capacity. It is also said to foster mental openness and confidence, aiding in the release of stagnant emotions.
Lie on your stomach, place hands beside the chest, and draw elbows close to the body. Inhale and lift the chest and head off the floor, gazing diagonally upwards or forwards. Emphasize pressing the tops of the feet and pubic bone into the floor to protect the lower back.
Guide students to "lift using back strength, not just arm strength," and "draw shoulder blades down and together" to emphasize chest opening. If concerned about lower back strain, suggest transitioning from a gentler Cobra pose or adapting the height according to flexibility.