Active Cobra Pose ("Bhujangasana")

Description

Lie prone with your knees straight and your feet pressing into the floor, then place your hands on either side of your ribs with your elbows close to your body. As you inhale, press lightly into your hands to lift your chest, keeping the lower belly and pubic bone on the floor, initiating the movement from the sternum as it opens forward and upward. Keep your shoulders low and away from your ears, your elbows slightly bent, the back of your neck long, and your gaze toward the floor. Maintain a calm breath, focusing on lengthening the spine rather than gaining height.

Settings

Equipment

No Equipment

Positions

Prone Position

Muscle groups

Lumbar extensorsThoracic extensorsScapular retractors

Difficulty

Moderate

Movement

ExtensionRetraction

Contraction mode

Isometric