Half Cobra Pose
Ardha bhujangasana
What is Half Cobra Pose?
Half cobra pose, or ardha bhujangasana in Sanskrit, is a beginner's version of cobra pose. It's a much less intense backbend and great for students who are just learning yoga. Instead of pushing all the way into the hands, only a small amount of pressure is used against the floor, and the abdomen remains on the ground.
Instructions
- Lie on the stomach with the legs together. Keep the forehead on the floor.
- Place the hands on the floor beside the chest and spread the fingers wide.
- Engage the legs. Inhale and push into the hands, lifting the forehead and chest from the floor. Roll the shoulders down the back.
- Breathe while holding the pose.
- Exhale and release.
Cautions
- Avoid this pose if there is spinal injury or acute back pain.
Benefits of Half Cobra Pose
- Opens the shoulders and chest
- Increases spinal flexibility
- Rejuvenates the spinal nerves and back muscles
- Stimulates the digestive and pelvic organs
Half Cobra Pose Details
- Sanskrit Name
- Ardha bhujangasana
- Pronunciation
- ar-dhah bhoo-john-GAH-sah-nah
- Pose Level
- Beginner
- Drishti
- Nasagre (Tip of the nose)
- Pose Type
- Backbends, Chest Openers
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