Yoga Basics - Cobra pose - Bhujangasana - Master basic yoga poses in 2 minutes!
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Begin lying on your stomach with the tops of the feet and forehead to the floor.
Place the hands directly underneath the shoulders, spread the fingers, press down through the
palms, roll the shoulder blades away from the ears, and hug the elbows into the body.
Ground down through the lower body, pressing the pelvis and tops of the feet into the floor.
Inhale as you extend the crown of the head forward and engage the back muscles to slowly
lift the torso away from the floor. Lightly press through the palms to extend
the arms. Exhale as you slowly lower your torso back
to the floor. We'll come into this pose again, this time
extending a bit further, only if it feels comfortable.
As you inhale, allow your sternum to guide you into a graceful arch, stretching evenly
along the spine. Exhale to slowly lower.
Repeat this sequence one last time, perhaps taking it just a little bit deeper.
Only lift to the point where you can still feel the connection between the pelvis and
the floor. Maintain length through the back of the neck
rather than tilting the head too far back, compressing the cervical spine and risking
injury. Keep a slight bend in the elbows even while
in the full expression of the pose. Hold and breathe slowly and deeply for up
to five breaths.
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