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Cobra

SKILL LEVEL
  • Beginner/Intermediate
CATEGORY
BENEFITS
  • Key postural counterpose.
  • Strengthens the hands, wrists, arms, shoulders and back.
  • Improves spinal mobility.
  • Opens up the chest.
  • Stretches the abs.
  • Improves posture.
  • Can help to alleviate lower back pain.

INSTRUCTIONS

  • Set-Up

    Lie face down on your mat with your hands underneath your shoulders. Hug your arms close to your sides—elbows point straight up. Bring your legs about hip-width apart and press the tops of your feet into the mat. Check that your heels point straight up.

  • Action

    Inhale, press into your palms and lift your head and chest off the mat. Exhale, draw your shoulders back and broaden across your collarbones.

  • Refinements

    Look straight ahead to avoid the temptation to compress the back of your neck.

  • Duration

    Hold the pose for 3-5 breaths, in and out through your nose.

  • Release

    Take a deep breath in. Exhale, lower back down to the mat. Rest one cheek on the mat, bring your arms by your sides, palms facing up, and rock your hips from side to side a few times to release your lower back.

BEGINNER MODIFICATION: Baby Cobra
  • Depending on the flexibility of your spine, you may only be able to lift your chest up a few inches without crunching your lower back. The crucial thing is to draw your shoulders away from your ears. Baby Cobra is great for beginners to strengthen the lower back.
CONTRAINDICATIONS
  • Avoid Cobra pose if you have a wrist or shoulder injury.
MASTER COBRA POSE

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