English name: Cobra pose
Sanskrit name: Bhujangasana
Sanskrit pronunciation: boo-jang-GAHS-anna
Sanskrit meaning: bhujanga = serpent, snake
Type of pose: Backbend
Level: Beginner
Targets: Core
How to do this pose:
- From Chaturanga Dandasana lower yourself down onto your mat. Untuck your toes and place your feet hip distance apart. Straighten your legs by engaging the quadriceps and glutes. Internally rotate and hug your inner thighs together and press firmly in down with your feet to engage your knee caps.
- Bring your hands in line with your elbows and bottom ribs and lightly press up through your hands. Grip the mat with your fingertips.
- Squeeze your shoulder blades together and down to draw your chest forward and up. Hug your forearms in and externally rotate your upper arms.
- Gaze forward and draw your navel in and up.
Modifications you can try:
- Turn your hands out just slightly to create more space between your shoulders.
- Bring your ribs down to the mat for more lower back support.
Misalignments to be mindful of:
- Elbows splaying outwards.
- External thigh rotation.
- Lack of core engagement.
