Yoga Lesson: Bhujangasana

Yoga Lesson: Bhujangasana

Sitting for long periods--whether upright at a desk or slouched on the couch can cause major tension in the low back. Do Cobra Pose every day to help relieve low-back pain it opens your chest, strengthens your backs erector muscles, and improves your posture.

How to do it:

  • Lie on your stomach on a comfortable surface. Separate your feet about a foot apart, keeping your kneecaps pointed toward the floor. Extend your arms by the sides of your body so your palms are facing inward. Place your forehead on the floor.

  • Inhale deeply. As you exhale, draw your shoulder blades down toward your waist. Inhale again; exhale and raise your arms a couple of inches and stretch them back toward your feet as you lift up into an arch. Keep your legs on the floor and look slightly down; do not lift your chin.

  • Hold the pose for 3 to 5 breaths. Then lower your arms and shoulders and rest your forehead on the floor for a breath or two. Repeat twice.

If you are an experienced practitioner, perform this pose with your arms spread out to the side, forming a T shape. Avoid doing Cobra if you have spondylolisthesis or spondylolysis, if it causes back pain, or after the first trimester of pregnancy.