Beginner
Asana (Posture)
5 minutes
Bhujangasana (Cobra Pose)
Bhujangasana
A gentle backbend that opens the chest and strengthens the back muscles.
Benefits
Improves spinal flexibility
Strengthens back muscles
Opens chest and shoulders
Supports better breathing
Helps reduce mild fatigue
Step-by-Step Instructions
1
Lie on your stomach with legs extended
2
Place palms near the chest
3
Press the tops of feet into the floor
4
Inhale and lift chest gently
5
Keep elbows slightly bent and shoulders relaxed
6
Hold for 3 to 5 breaths and release slowly
Precautions
Lift only to a comfortable height. Avoid straining the lower back.
Contraindications
Avoid deep backbends in severe spine injury or recent abdominal surgery.