Cobra Pose

Cobra Pose

by Steve Johansen, Hummingbird Pilates and Yoga

 

Cobra pose or in Sanskrit, Bhujangasana (boo-jang-GAHS-anna) suggests raising of the head and shoulders off the ground, like a Cobra. Cobra pose is a strong back bend, however, I like to think of them as front body stretches, helping me to practice this pose safely, preventing uncomfortable compression of the spine. It is also important to roll the shoulder blades backwards and towards each other to protect the shoulder joints.

 

There are a couple of variations to Cobra pose, the first is Low or Baby Cobra, where you use the legs and core to lift the head and shoulders up and High or Full Cobra pose, which is a deeper back bend, using the shoulders and hands to rise higher.

 

In the vinyasa flow Sun Salutationor (Surya Namaskar), Cobra Pose is towards the end, as we

move with our breath, from Plank, exhalating as we lower down through, Knee/Chin/Chest orChaturanga Dandasana, to a prone position, then on your inhalation arching up to Cobra pose, exhalating and pushing back into Downward Facing Dog pose, as we move through these poses within the Sun Salutation, the distance between the hands and feet, shouldn't change. I always feel that the best way to learn how to do a pose properly, is to break it down and do it as a standalone pose.

 

Where to start

To establish the right distance between the hands and feet, providing a good foundation.

Start in Extended Childs Pose, kneeling towards the back of the mat, knees slightly apart, big toes touching, torso relaxed over the thighs, resting the forehead on the mat, stretching the arms forward, elbows off the mat, fingers spread wide, little fingers touching the side of the mat, middle finger pointing forward, press through the fingertips and knuckles, especially the index finger and thumb.

On your next inhalation, find your Dristi, an unfocused gaze, just beyond your fingertips. Lift onto your hands and knees and roll forwards, exhaling as lowering yourself down until you are lying face down in a prone position. Your hands should now be beside the ribs, fingers facing forwards. Roll the shoulder blades back and drawing the elbows inwards and backwards, so they are above the wrists.

I like to start with my feet and work my way all the way up to the top of my head.

On your next inhalation, press down with the tops of feet, engaging the thighs, and rotating them outwards (this will roll the heels inwards, helping press the big toes more firmly into the mat). Roll the pelvis slightly, so the tail bone points downwards to the heels, this presses your pubic bone into the mat, as you do this you should feel the fronts of the thighs tighten, along with your abdominal and pelvic floor muscles. Using the core draw the sternum forwards and upwards, lifting the shoulders and chest off the ground, raising the crown of your head to the ceiling and gaze forwards, the elbows draw inwards towards your sides as you push the elbows backwards towards your hips. There should be no pressure in your hands or lower back.

 

If your new to yoga, I suggest sticking with Low Cobra pose, just moving in time with the breath for 3 or 5 repatriations, as this strong backbend and took me some time to master.

 

In my next article, I will teach you High Cobra, the more advanced version.

For those of you who would benefit from seeing both versions of Cobra pose taught in action, you can find a video on our at Hummingbird Pilates & Yoga Facebook page both pinned to the top and as one of our reels. Alternatively, book now and join me at the studio using this free pass code HPYFREECLASS. My gift to you.