8 Steps To Teach Cobra Pose

Cobra Pose

Step 1

Bhujangasana (boo-jang-GAHS-anna)
Bhujanga = “snake” or “serpent”
Asana = “posture” or “seat”

Step 2
Quick Teaching Directions

From a prone position with palms and legs on floor, chest is lifted.

Step 3
Teaching Directions

Lie face down with feet together & toes pointing behind you.

Place hands flat on floor close to body (beside rib cage).

Inhale.  Gently push off lifting head and chest off ground (tilting head back).

Feel chest moving forward and upward.

Step 4

Builds up self-confidence and alertness

Increases suppleness of spine

Enhance elasticity of lungs

Palms, wrists & toes are strengthened

Step 5

Do not rest the knees on the ground

Step 6
Preparation Poses



Step 7
Follow Up Pose

Upward Facing Dog (cobra is a beginning backbend that helps to prepare the body for deeper backbends)

Step 8
Counter Poses 

Any seated forward bends

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