Cobra Pose, or Bhujangasana, is a rejuvenating backbend in yoga that stretches and strengthens the spine, chest, and shoulders. It also helps improve posture and increase flexibility. Here’s how to practice Cobra Pose:

1. Start by lying face down on your mat or the floor. Place your palms on the ground next to your shoulders, with your fingers pointing forward and slightly turned inward.
2. Engage your legs and press the tops of your feet into the mat. Ensure your pubic bone is grounded, and your legs are active.
3. As you inhale, slowly begin to straighten your arms, lifting your chest off the ground. Keep your elbows slightly bent and draw your shoulders away from your ears, allowing the shoulder blades to come together.
4. Use the strength of your back muscles, rather than your arms, to lift your upper body. Maintain a gentle engagement of your core muscles to support your lower back.
5. Keep your gaze forward or slightly upward, lengthening your neck. Avoid straining or compressing the back of your neck.
6. If comfortable, you can deepen the backbend by lifting your gaze even higher or lifting your hands off the ground, placing them on your thighs or reaching them back toward your feet.
7. Hold the pose for a few breaths, feeling the stretch along the front of your body. Take care not to push beyond your comfortable range of motion.
8. Exhale as you slowly lower your chest and head back down to the ground, returning to the starting position.

Some key points to remember while practicing Cobra Pose:

• Focus on lengthening the spine and opening the front of the body, rather than pushing up with the arms.
• Engage your legs and core muscles to support your back.
• Keep your shoulders relaxed and away from your ears.
• Modify the pose by lowering or lifting the intensity of the backbend to suit your body’s needs and limitations.

Benefits of Cobra Pose include:

• Strengthening and toning the back muscles, including the erector spinae.
• Stretching and opening the chest, shoulders, and abdomen.
• Increasing flexibility and mobility in the spine.
• Stimulating digestion and improving posture.
• Relieving mild back pain and fatigue.
• Energetically, Cobra Pose can promote a sense of vitality and openness.

As with any yoga pose, listen to your body and practice mindfully. Avoid pushing yourself into any discomfort or pain. If you have any specific concerns or limitations, it’s advisable to consult with a qualified yoga teacher for guidance. Enjoy the energizing and revitalizing effects of Cobra Pose.