8 Steps To Teach Cobra Pose

Cobra Pose


Step 1
Sanskrit


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
Benefits


Builds up self-confidence and alertness

Increases suppleness of spine

Enhance elasticity of lungs

Palms, wrists & toes are strengthened


Step 5
Precaution


Do not rest the knees on the ground


Step 6
Preparation Poses


Crocodile

Sphinx


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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