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About this Practice
Cobra Pose — a gentle backbend that strengthens the spine and opens the chest. Counteracts forward collapse from desk work and is one of the safest backbends for beginners.
How to Practise
- 1
Lie prone. Place hands under shoulders, elbows tucked.
- 2
Inhale and press hands down, lifting head, chest, and upper abdomen.
- 3
Keep pubic bone pressing into floor. Elbows may stay slightly bent.
- 4
Roll shoulders back and down.
- 5
Hold 15–30 seconds. Release on exhale.
Benefits
- ✓Strengthens spine and buttocks
- ✓Stretches chest and shoulders
- ✓Stimulates abdominal organs
- ✓Opens the lungs
Health Goals Addressed
⚠️ Cautions & Contraindications
Back injury. Carpal tunnel. Headache. Pregnancy.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.