POSE NO : 9
OUTLINE OF THE CONTENT:
- STEP BY STEP INSTRUCTION
- MODIFICATION AND VARIATION
- COMMON MISTAKE
- TRY IT OUT
1. BENEFITS OF COBRA STRETCH
- Strengthens the spine.
- Stretches chest and lungs, shoulders, and abdomen.
- Tones the buttocks.
- Stimulates abdominal organs.
- Helps relieve stress and fatigue.
- Opens the heart and lungs.
- Soothes sciatica.
- Therapeutic for asthma
2. STEP BY STEP INSTRUCTION OF COBRA STRETCH
- Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground.
- Keep your legs close together, with your feet and heels lightly touching each other.
- Place both hands in such a way that palms are touching ground under your shoulders, elbows should be parallel and close to your torso.
- Taking a deep breath in, slowly lift your head, chest and abdomen. Keep your navel on the floor.
- Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both palms.
- Keep breathing with awareness, as you curve your spine, vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up
- Maintain the pose while breathing evenly for 4-5 breaths.
- Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.
- Repeat 4-5 times.
3.MODIFICATION AND VARIATION OF COBRA STRETCH
- while doing cobra stretch every exhale If you’re having trouble lifting your chest in this pose, try this exercise. Firmly engage your legs and press them down; this will help you raise your chest. Be sure your pelvis and legs are rooted firmly into the floor; they act as an anchor for your upper body.
- while doing cobra stretch Come into and out of the pose three times, lifting your chest on every inhale and lowering it back to the floor on each exhale.
Avoid these common mistakes when doing cobra pose to ensure safety and effectiveness.
Not Aligned Properly
while doing cobra stretch Keeping your hands aligned underneath your shoulders is essential. If your hands are too far from your body, the resulting angle will bring your shoulders up by your ears.
Locking Out Arms
Also, be sure not to straighten your arms so much that your elbows are locked. Feel free to slightly bend the elbows or keep the arms at 90 degrees. Elbows should be pointed backward and not out to your sides. This move relies on your back muscles, not your arm muscles.
Incorrect Flexion and Extension
while doing cobra stretch The lower back is often more flexible than the upper back, so that you might have more flex in that area. Aim to keep the curve even for the whole back. Don’t overextend your neck backward. While it will be arched, it should be a natural extension of the upper spine.
while doing cobra stretch You should not do Cobra Pose if you have carpal tunnel syndrome or an injury to your back, arms, or shoulders. Also, avoid it if you recently had abdominal surgery or are pregnant.
while doing cobra stretch If you feel any strain on your lower back, relax the pose to lower yourself a bit or release down to rest on your forearms.
wile doing cobra stretch You should not do Cobra Pose if you have carpal tunnel syndrome or an injury to your back, arms, or shoulders. Also, avoid it if you recently had abdominal surgery or are pregnant. If you feel any strain on your lower back, relax the pose to lower yourself a bit or release down to rest on your forearms.