This is the latest article in our yoga central series and today we will be looking at a pose known as Cobra Pose or Bhujangasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Begin lying on your front on the floor. Interlock your hands behind your back, resting on your hips, keep the elbows slightly bent. Breath in, expanding the chest and breath out and lift the up off the chest keeping the elbows slightly bent. Hold for about 10 seconds and then release placing your hands under your shoulders.

2. With your hands under your shoulders in the floor anchor the pose by pressing the hips and the feet firmly into the ground. Do not over activate the bottom.

3. Now breath in an gently lift your torso of the ground, keeping the elbows bent. Imagine your hands are still interlocked behind your back. Keeping the neck long gently lift up until you are comfortable or until the arms are straight. Do not compress the neck and keep your gaze forward and slightly down.

4. If you are comfortable and can keep the neck long, take the head back deepening the pose. Continue to keep your gaze slightly down. Remember to anchor the pose through your feet and your hips.

5. Hold the pose for 15 to 30 seconds and remember to breath. Then exhale and gently lower yourself back to the ground and rest. Repeat the exercise.