How to do Cobra Pose for beginners

How to Do Cobra Pose (Bhujangasana) for Beginners

The Cobra Pose (Bhujangasana) is a wonderful yoga pose for beginners. It's a gentle backbend that helps to strengthen the spine, open the chest, and can even help relieve mild back pain. It's a key pose in many beginner yoga sequences.

Here are your step-by-step guidelines for a safe and effective Cobra Pose:

Step 1: Starting Position

Start by lying on your stomach with your legs stretched straight back. Make sure the tops of your feet are flat on the floor.

• Place your hands flat on the mat directly beneath your shoulders, with your fingers pointing forward.

• Gently tuck your elbows in close to your body.

• Rest your forehead on the mat, preparing for the lift.

Step 2: Engagement and Lift

          Beginner Guidelines:

Duration: Hold for 15-30 seconds.

Repetitions: Do 2-3 repetitions.

Focus: Emphasize gentle lifting and listening to your body. Don't force the backbend.

From your gentle arch in Cobra Pose, slowly exhale and lower your chest and forehead back down to the mat. You're now back in your stomach-lying position with hands still under shoulders, elbows tucked in.

Transition to Tabletop (Hands & Knees)

From your stomach-lying position, place your hands firmly on the mat. On an inhale, gently push up through your hands and knees to a tabletop position. Your knees should be roughly hip-width apart and under your hips, and your wrists under your shoulders. Keep your spine long and neutral.

Transition from Tabletop to Child's Pose (Balasana)

Moving On: From Child's Pose to Tabletop

When you're ready to continue your practice after Child's Pose, returning to Tabletop is a natural next step.

Lift to Tabletop

From Child's Pose, on an inhale, gently press into your hands and slowly lift your hips and torso. Bring your shoulders directly over your wrists and your hips directly over your knees.

• Spread your fingers wide, press down through your knuckles, and maintain a long, neutral spine. Keep your gaze downward to keep your neck in line with your spine.

• Ensure your knees are hip-width apart, ready for your next yoga adventure!

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