If you’ve taken a freedom flow class, then you’ve probably come into cobra pose bhujangasana. This backbend is accessible to more bodies and so is a great option to do in place of some of the deeper backbends. Try to swap out Upward Facing Dog for Cobra in a vinyasa flow and see how it feels in your body.
Benefits:
Opens the chest, abdomen and shoulders. Strengthens the core (front and back) to support the spine.
How to:
- Begin on your belly with your forehead on the mat, legs extended long hip distance apart with tops of feet on the floor.
- Place your hands to frame your lower rib cage with elbows in tight. Upper arms are parallel to the floor with a 90 degree bend at the elbow.
- Press the tops of feet, thighs and pelvis into the mat.
- Engage the low belly and the glutes as you press into both palms to lift the chest and forehead off the mat.
- Press the shoulder blades into the back of the heart as you energetically pull the hands back towards the feet to open across the chest.
- Gaze forward.
- Exhale release back onto the mat and press back into child’s pose.
Modify it:
If there is compression in the wrist joint then bring the hands slightly forward so they rest beneath the shoulders. If there is no compression in the back then press through the palms, straightening out the arms and lifting the torso of the mat for a deeper and more passive backbend, High Cobra.