Cobra Stretch, also known as Bhujangasana in Sanskrit, is a fundamental yoga pose that targets the muscles in your back and helps improve spine flexibility. It’s an excellent posture for strengthening the lower back and relieving tension.
Variations of cobra stretch pose:
1. King Cobra Pose
King Cobra Pose (Raja Bhujangasana) is an advanced cobra stretch where the practitioner arches their back, lifts their chest, and holds their ankles, resembling a raised cobra.
Equipment: No equipment needed
Level: Beginners to advanced
Works on: Spine, lower and upper back
Steps:
- Lie on your stomach & slowly lift your chest off the mat.
- Bend your knees and reach back, holding your ankles.
- Lift your thighs and chest higher, arching your back further.
2. Sphinx Pose
Sphinx Pose (Salamba Bhujangasana) is a yoga posture that promotes spine stretching and chest opening.
Equipment: No equipment
Level: Intermediate
Works on: Chest muscles, Lower & upper back.
Steps:
- Lie on your stomach with your legs extended.
- Gently lift your chest and head off the mat.
- Engage your core and relax your glutes.
- Gaze forward or slightly upward and breathe deeply.
3. Reverse Shoulder Stretch
The Reverse Shoulder Stretch is a rejuvenating yoga pose that releases tension in the shoulders and chest.
Equipment: No equipment
Level: Beginners to advanced
Works on: Shoulder and chest muscles
Steps:
- Lie face down on the mat.
- Interlace your hands behind your back, palms facing each other.
- As you inhale, lift your chest off the mat.
- Hold the pose for 3-5 seconds.
- Release your arms back to the beginning position as you exhale.
4. Cobra Pose Elbow Back
Cobra Pose Elbows Back Stretch is another variation of Cobra Pose where elbows are placed under your shoulders for a deeper stretch and backbend.
Equipment: No equipment
Level: Beginners to advanced
Works on: Back and Shoulders
Steps:
- Lie face down on the mat.
- Interlace your hands behind the back of your head.
- Inhale, and lift your head and chest while pushing the elbows back.
- Stay in the pose for 2- 3 breaths.
- Return to your starting position as you exhale.
5. Twisting Cobra Pose
A yoga pose where you twist the upper body, enhancing spinal mobility and engaging oblique muscles.
Equipment: No equipment needed
Level: Intermediate
Works on: Oblique muscles (waist muscles)
Steps:
- Begin in the Cobra Pose.
- Inhale deeply, lifting your chest.
- As you exhale, twist your upper body to one side, extending the opposite arm upward.
- Feel the energy flow within as you twist and breathe.
- Repeat on the other side.
How To Add Cobra Variations Into Your Daily Routine?
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