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Cobra Pose (Bhujangasana) is widely regarded as the most popular Yoga pose for alleviating back pain. Cobra pose serves as an exceptional remedy for extending your spine and chest. In Bhujangasana, the extension of your spine is emphasized, as with all prone backward-bending poses. It is crucial to approach this pose with caution and refrain from forcefully pushing your body into a deeper backbend. If you experience any discomfort or pain in your back or neck, it is advisable to exercise prudence and modify your practice accordingly.To practice Cobra Pose (Bhujangasana), follow these steps:
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Start by lying flat on your stomach with your legs extended and your feet hip-width apart. Place your palms on the mat next to your chest, keeping your elbows close to your body.
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Relax your shoulders and press the tops of your feet into the mat.
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Inhale and slowly begin to lift your head, chest, and torso off the mat, using the strength of your back muscles. Keep your elbows slightly bent.
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Roll your shoulders back and down, away from your ears. Gaze straight ahead or slightly upward, being mindful not to strain your neck.
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As you continue to lift, press the palms of your hands firmly into the mat, engaging your arms and extending your spine.
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Hold the pose for a few breaths, focusing on lengthening your spine and opening your chest.
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To release, exhale and slowly lower your torso, chest, and head back down to the mat, returning to the starting position.
- Avoid putting excessive weight on your hands; use the strength of your back to lift your torso.
- Engage your core muscles to support your lower back.
- Keep the shoulders relaxed and away from your ears.
- If you experience any discomfort or strain, ease up on the pose or skip it altogether.
Cobra Pose helps stretch and strengthen the spine, shoulders, and abdomen. It also improves posture and can provide relief from back pain. Regular practice of this pose can help open the chest and increase lung capacity. Remember to listen to your body and modify the pose as needed to suit your flexibility and comfort level.
