Unleashing the cobra

by Veronica Joseph May 26, 2011

When I first started yoga, I couldn’t wait for each class where I could slither into this back bend. There are however, a number of things to be aware of in cobra that are common for beginners to forget.

Cobra or Bhujangasana is a great way to open up the chest and stretch the back. For the days when you’re hunched over a computer, cobra gives you that release you need. Many times, I’ve come back from work, completed a warm up and then gone into a few sets of cobra to stretch out the upper body. As you take a deep breath in when in cobra, you can almost feel a greater sense of clarity.

Begin in prone position – lying on the stomach. Keep the feet hip distance apart. The hands can just be under the shoulder and the elbows, close to the body. Bring awareness to the top of the foot, the thighs and hips on the floor.
Inhale and slowly scoop the chest up and start the straighten the arms (Remember, you should be comfortable in the pose. Keeping the elbows slightly bent can relieve pressure on the back).
Feel the chest opening. Lift through the top of the sternum but avoid pushing the ribs forward to far forward. Feel the stretch through the entire spine. Direct the gaze upward and breath normally.
Hold the pose anywhere from 15 to 30 seconds, breathing easily. Bend the arms and slowly release back to the floor with an exhalation.

Dos and Don’ts: Something I am always mindful of in cobra is my shoulders (something I had previously always neglected in this pose). The shoulders should be relaxed and not hunched. If you find you are hunching, I found subtly bending the elbows helps. Focus on lengthening upward so you avoid sinking into the posture.

Precautions: Although cobra is great for strengthening the spine and relieving sciatica, you must be very cautious when performing this pose if you have a back injury. Depending on the type of injury your teacher may advise you to avoid cobra or offer a gentler modification.

The pose is also said to awaken our kundalini so embrace the pose and unleash the cobra within!