Cobra Stretch in Yoga
The cobra stretch, or bhujangasana, is a back bend that stretches muscles on the front of the torso and strengthens your arms and shoulders. The cobra also warms up the torso and you perform the cobra pose as part of the sun salutation sequence at the beginning of a yoga routine.
- Lie face down on the floor on a yoga mat with your palms flat, placed beneath your shoulders. The tops of your feet should be flat on the floor.
- Engage your abs by tilting your pelvis and drawing your belly button toward your spine. You want to engage your abs to protect your lower back.
- Spread your fingers and press your palms into the floor. Rotate your shoulders back and down away from your ears.
- Push your upper body off the floor and straighten your arms as much as is comfortable while keeping your hips, legs and feet planted on the mat. Tilt your chin upward and lift your chest toward the ceiling.
- Hold for 5 full breaths then release.