From a prone position place the hands down under the shoulders, or farther
away from your body depending on your spines flexibility, and raise the upper
body.
Push the legs together if you wish to engage the lower back and gluteuls.
Leave the legs slightly open if you want a deeper stretch.
Tips for Cobra Pose It can be quite hard on the arms when this posture is held. Try
different positions with the arms. Allow a slight bend, straighten or do a
combination of both.
Holding Cobra can be a good way to open the smaller muscles in the
spine before starting a sequence of Sun Salutations.
Benefits of Cobra Pose
This pose increases the flexibility of the spine. It can also strengthen the
spine.
Healing effects
When done mildly the cobra pose can help relieve and even heal bulging discs
in the lower back. However raising too high will aggravate the issue. So when
performing this pose for healing remember to raise into mild discomfort and
no further.
Vinyasa Yoga Sequencing and Flowing
Some easy yoga postures to transition from and to are shown below. You may
be surprised to see lying spinal twists, arm balances and even standing postures
below. It is actually quite easy to enter these yoga postures from Cobra pose.
Yoga Teacher Tips Be slow to introduce a deep Cobra posture in class. The spine needs to
warm up first. Recommend a light Cobra for the first few Sun Salutations
and encourage a deeper posture when the spine is ready.
