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THE ASANAS
Floor
Cobra pose is a key traditional yoga pose. This gentle
backbend was believed to ignite a burning digestive
re and awaken the ow of dormant energy. It does
seem to stimulate digestion and elimination, while
helping to ease back pain for many.
THE BIG PICTURE
The front of your body—including your chest, abdominals,
and hips—is stretching. Meanwhile, muscles in your back,
shoulders, and arms are strengthening as you maintain the
posture, creating an even curve along your neck and spine.
COBRA
Bhujangasana
ALIGNMENT
Your pubic bone remains on the mat as you
elongate your spine into an even backbend.
If you feel pinching or pain in your lower
back, come down lower.
Shoulder blades down
and toward center
Even curve in spine
No pinching in
lower back
Buttocks not
clenched
Elbows bent
Even curve
in neck
Breastbone
reaches forward
and up
Pubis remains
on mat
Thighs
Your gluteus maximus, adductor
magnus, and hamstrings engage
to hold your hips in extension, while
your tensor fasciae latae and
iliotibial band stabilize your hips.
VARIATION
With your forearms on the floor,
Sphinx can be a more accessible and
more passive version of the pose.
Elbows under
shoulders
Neck long
and chin lifted
Hip
Gluteus maximus
Tensor fasciae latae
Biceps femoris
Semitendinosus
Vastus lateralis
Iliotibial band
Gaze straight
ahead
Toes
untucked
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