Cobra pose (bhujangasana) is a lovely beginners back bend which encourage flexibility in the spine while opening the chest and stimulating the internal organs. It is best to take this pose in stages. First a baby cobra (using the back muscles not the arms), then a mommy cobra (begin to use the arms and come half way up) and finally the daddy cobra (with the arms fully extended). Around the globe snakes are used in various myths and legends often having to do with creation, fertility or immortality. In India, the birthplace of yoga, cobras are respected and feared and even have a place in Hindu mythology as a powerful diety.

Cobra pose – Bhujangasana

baby cobra pose

• Lie on your stomach with your hands below your shoulders.
• Inhale and slowly come up just a little (baby cobra), lifting the head and torso, keeping the elbows touching the ribs and shoulder blades pulled down, pushing the tops of the feet into the floor
• Return to the starting position and relax briefly
• Come up as second time about half way (mommy cobra) this time using the arms. Gently return to the floor on the exhale.
  

  daddy cobra pose

• Finally, inhale and come up as far as you can using your arms (daddy cobra). Be sure to keep your neck long, shoulder blades pulling down your back.
• Exhale and return to the floor, chin leading.

Benefits: strengthens the spine, opens the heart and chest, stimualtes the abdominal organs, relieves tress & tagiue, beneficial for asthma relief

King Cobra Variation

king cobra

This is fun to do just for the challenge. It is not something that has to be done to ‘complete’ the pose and is totally optional. I almost always try it with my kids and teens classes to see who can achieve this ellusive and somewhat contortionist version of the pose. The result always creates discussion and opportunities for individual students to shine.

• Begin by performing Cobra pose
• Try to get your feet to touch your head – this is challenging but there always seems to be one or two individuals who can accomplish it thanks to natural flexibility – celebrate this

Watch for more animal poses in the coming weeks which will tie together in an upcoming yoga adventure story perfect for pre-school and elementary aged kids.

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