Cobra Pose
BhujangasanaA low prone backbend driven by the spinal extensors rather than the arms. Builds strength through the upper back and teaches extension without hinging at one lumbar segment.
- 01Lie face down with the legs straight and the tops of the feet on the mat.
- 02Place the hands under the shoulders, elbows tucked close to the ribs.
- 03Press the pubic bone down and lengthen the tailbone toward the heels.
- 04Lift the head and chest using the back muscles first, then add only as much arm pressure as keeps the elbows bent.
- 05Hold three to five breaths, then lower with control and repeat two or three times.
- 01Lift with the back, not the hands — try hovering the palms.
- 02Elbows in beside the ribs, shoulders down away from the ears.
- 03Lengthen forward as you lift, not straight up.
- 01Pushing up hard through the arms, which jams the bend into the lower back and skips the extensor work.
- 02Letting the shoulders ride up to the ears, which compresses the neck and closes the chest.
- 03Cranking the chin up, which folds the cervical spine instead of extending the thoracic.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.