How to Do It?
Here are the steps to practice Cobra Pose:
- Get on the mat and lie on your belly.
- Keep your feet at a hip-apart distance.
- Your hands should be next to your chest, and your fingers must be extended.
- Inhale and lift your head and torso at the same time.
- Right here, you have to ensure your elbow and belly button are pushed toward the ground.
- Ensure your shoulders are relaxed and distant from your ears.
- Direct your head upwards while ensuring a straight neck; how high you want your head to go can depend on your flexibility.
- Ensure your elbows are straightened.
- Push your chest away from the ground.
- You can exhale and bring your body downwards, back to the ground.
Dos and Don’ts
Here is what to keep in mind:
- You should perform the Cobra pose slowly, even if it requires you not to rise too high towards the sky.
- Lift the caps and the knees while ensuring your feet are pressed towards the ground.
- The contractions of multiple muscles during this pose can make your body tense, but your focus should be on the calm. Make sure your breathing is steady, and look for stiffness in your shoulders.
Here are the things you must avoid:
- Avoid stressing your back.
- Do not overextend your elbows.
- If your neck hurts, it is wise to move it.
- Pregnant women must avoid practicing the Cobra pose.
- Do not practice the Cobra pose if you have injuries in your wrists, neck, back, ribs, and abdomen.
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