Bhujangasana the Cobra Pose
Benefits: Strengthens the spine, opens the lungs/shoulders, and stimulates abdominal organs.
Safety: Do not use arm strength to push up; rather, use back muscles to lift, keeping the pubic bone anchored.
Contraindications: Avoid if you have a wrist injury, carpal tunnel syndrome, or recent back injury.
How to Perform
Set Up: Lie prone (on your belly) with legs extended behind you, hip-width apart, and tops of the feet pressing into the floor.
Hand Position: Place palms on the floor directly under your shoulders, keeping elbows hugged closely to your ribcage.
The Lift: Inhale, press through your hands and tops of your feet, and lift your chest off the floor, engaging your back muscles.
Alignment: Keep the shoulders down and away from the ears, the neck long, and the gaze forward or slightly down to avoid neck strain.
Modification (Low Cobra): Keep the belly on the floor, elbows bent, and lift only to a low height to protect the lower back.
Exit: Exhale as you slowly lower your chest back to the floor.
