Cobra Pose: The Right Way vs. The Wrong Way
Cobra, Bhujanasana is a basic yoga pose in prone position (lying on your stomach) and lifting your upper body up from the mat, while keeping your palms and (the tops of your) feet pressing down. When practicing Cobra pose, it's important to pay attention to your spinal alignment to avoid discomfort or injury.
Whether I’m teaching in-person or on Zoom, I see so many folks use their 🦒neck, they hyperextend their neck to LIFT their trunk/torso into Cobra.
Ouch🤦♀️
Use your back muscles, 🛑 not your neck!
Oy, that puts sooooo much unnecessary tension on your neck 🐢 to lift your torso ….and it’s not a productive backbend.
If you struggle with Cobra because you're lifting your head or your chin up while in Cobra pose, try this imagery to help:
Pretend there is a juicey 🍊 orange between your chin and collarbone, you’re actively holding that orange in place, which will keep your neck (cervical) spine, in line with the rest of your vertebrae. This approach will help you practice a productive backbend, using your back muscles instead of your neck 👍
Feel your back muscles working:
Bring your attention to your back body, feeling your latissimus dorsi, erector spinae, trapezius, gluteal muscles, abdomen and hamstrings working; you’re working on strength, 🔥 engaging these muscles. [A]
As you lift your chest off the ground, try to relax your shoulders down away from your ears. For imagery, think of your chest and collarbone broaden up and outward with a flashlight 🔦 or 💎 diamond on your sternum radiating the light out; which will lower your shoulders down naturally vs a hard pull down. Your elbows should be close to your body and pointing backward, rather than flaring out to the sides.
For proper Cobra alignment and engagement, use your core (which includes your *back muscles) and squeeze your legs together, firmly pressing your legs and feet down. *protects your lower back
While in Cobra pose, focus on lengthening your spine by visualizing that you're energetically pulling your head and tailbone away ↔️ from each other. This will help to elongate your neck and prevent any compression in your lower back. Make sure to engage all your core muscles and keep your hips pressing down into the mat to avoid putting too much pressure on your lower back.
Options to make Cobra easier and productive
- Slide your palms forward reduces the range [B] if you are less mobile in your upper back. This adjustment will apply the extension in your upper thoracic spine and reduce the (hyperextension) arching of the cervical vertebrae (your neck).
- Bring your gaze slightly forward and down, I tell my students ‘have your nose face the mat’ will also help elongate your neck
What does Cobra pose do for me?
Cobra Pose is a excellent approach to counteract the effects of slouching and slumping your shoulders. Cobra pose stretches your spine, rectus abdominis, hip flexors and quads, while strengthening your posterior chain [A] and back muscles that support your head and neck.
Who should NOT ❌ practice Cobra?
You should not practice Cobra pose if you have carpal tunnel syndrome or any injury to your arms, back or shoulders. It’s best to avoid Cobra pose if you’ve recently had any abdominal surgery or if you’re pregnant. If you feel any strain on your lower back [B], lower yourself to reduce the backbend with an option to rest on your forearms in Sphinx pose.
Benefits
To help combat our sitting 🧑💻 society, practicing Cobra everyday will give you better spinal alignment, posture and flexibility 🕺
I hope you found this information and strategy helpful.
Don’t forget to share 😍 this blog post to a friend or family member that could really use it!
“Good health is not something we can buy. However, it can be an extremely valuable savings account.” ~ Anne Wilson Schaef
Namaste 🧘♀️🦎 Janel
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