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Low Cobra (Sanskrit: Bhujangasana)

Rachelle Hicks By Rachelle Hicks Published on November 19, 2015

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Suggested song to practice with: “Snake Eyes” by Mumford and Sons

What it is:

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Benefits:

  • Works to open chest and heart
  • Flexibility of the spine
  • Strength of core stomach muscles and muscles around spine
  • Balance practice
  • Stimulates organs
  • Improves digestion
  • Detoxes organs of the abdomen
  • Beneficial for sciatica

Safety Tips:

  • Look straight ahead rather than up at the sky to avoid straining the neck
  • Use caution with back injury
  • Care with the wrists if you have carpal tunnel syndrome
  • Avoid if a headache is present
  • Avoid if pregnant

How to do it:

Begin lying on your stomach with toes pointed straight behind you.

Place your hands on either side of your ribs, spreading the fingers wide and pressing the palms into the mat.

Take a deep inhale and use your core stomach muscles to lift yourself up, extending the crown of the head towards the ceiling and reaching the heart forward, creating space in the shoulders and chest.

Point the toes toward the wall behind you, engaging the legs and distributing the effort of this pose.

Draw your shoulder back and lead from your sternum. Gaze at a point directly in front of you, taking care not to bend the neck back.

If you are stable in your core, lift the palms of the hands off the mat while maintaining the connection of the elbows with the ribs.

Take deep inhales and exhales, allowing the breath to guide your experience with this pose.

On your next exhale, relax your body onto the mat and rest the side of your head on folded hands.

Rachelle Hicks is a writer and yoga teacher who spends her time story-crafting and exploring the brilliant relationship between the body and mind. She enjoys copious amounts of coffee, learning ... Show More

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