Bending Back to Cobra Pose

Often used as the first backbend in a backbend series, or to open the back early in class, Cobra is a fundamental pose of most yoga practices. 

Key cues we will discuss in class this week, are where to align the hands, where the weight should be in the spine, and where your gaze should fall. If you are trying this at home start with yourself flat to the mat. Place hands one on each side of the armpits close to the body. Place your palms under the shoulders, hold your elbows against your body, and draw your shoulder blades toward your waist and slightly toward each other. 

With cobra as you rise your chin stays down, and you inhale with the lift. IMPORTANT reminder is that cobra has no arms. Control comes from your back muscles and your arms are only there to help. Stay in the posture for 3-5 breaths then come down, rest and repeat. 

Do not practice this pose if you are beyond the first trimester of your pregnancy.

Benefits include: 

  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue
  • Opens the heart and lungs
  • Soothes sciatica
  • Therapeutic for asthma

In class we will try out a few variations as well. - See more ideas and explanation here

Cobra pose is a great antidote to lots of sitting. It can provide a relief to the lower back - strengthening this area.