Cobra (hold)

Bhujangasana

Yogaeasytimedno equipment

Prone backbend where legs, pelvis and pubic bone stay on the floor while the head and chest lift, supported by hands under the shoulders with elbows bent and hugging the ribs.

How to do it

1. Lie face down, legs straight and hip-width, tops of the feet flat, pubic bone and thighs pressing the floor.
2. Place the palms flat under the shoulders beside the lower ribs, elbows pointing back and touching the sides of the ribcage.
3. Lift the head and chest by extending the upper back, pressing lightly into the hands; elbows stay bent (about 45-90 degrees) and close to the body.
4. Lower ribs/belly may stay on or just above the floor; shoulders roll back and down; gaze forward, neck long.

Muscles worked

addominali, tricipiti, glutei, lombari