Bhujangasana (f)

Cobra Pose

step by step

1 Lie down flat on your stomach with your legs stretched out, the tops of your feet to the ground and your feet close together. Your forehead should be touching the ground.
2 Bend your elbows, keeping them close to the body and put the palms of your hands on the ground, on either side of your chest.
3 Upon inhaling, lift the chest off the ground by pushing into your hands and keeping your pubis against the ground. The hips should not leave the ground.
4 The abs are engaged and the buttocks relaxed. Roll the shoulder blades back and relax your shoulders. The rib cage is open.
5 The neck stretches slightly towards the back and the gaze is towards the sky. Hold the pose for 15 to 30 seconds then, upon exhaling, bring the body back to the ground.


  • Strengthens the spine and lower back.
  • Stretches the chest and shoulders.
  • Tones the neck and prepares you for more advanced postures.

contraindictions and warnings

  • In case of injury in the lower back

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