Yoga Cobra Pose to Flatten Your Belly & Strengthen Your Back – Bhujangasana / Cobra Pose
The Cobra Pose strengthens your spine, opens out – stretches – your chest and increases your lung capacity. Great for your behind, shoulders, abs too. ♥ CLICK http://bit.ly/JoinYourHotNewBody to join ’Your Hot New Body’ Challenge AND to see all the videos in Day by Day order! The Cobra Pose strengthens your spine, opens out – stretches – your chest and increases your lung capacity. Great for your behind, shoulders, abs too.
HEAD: Look forwards or gently upwards if you’d like to extend the stretch.
CHEST: Open up your chest.
ARMS: Put your hands under your shoulders. And push up from your hands. Bend your arms and you can feel this in your triceps.
ELBOWS: YOU MUST BEND THEM. And keep then close to your body.
BELLY: Off the ground at the peak of the stretch.
HIPS & LEGS: Touching the ground – thighs and knees.
FEET: Pointed toes, parallel feet.
Dr Andrew Weil: “Potential Health Benefits
=> Alleviates sciatica and low back pain
=> Opens the chest, allowing for deeper breathing
=> Strengthens abdominal muscles and buttocks
=> Stimulates digestion and helps relieve constipation
Traditional yoga texts say Cobra Pose increases body heat and destroys disease
A 2012 study published in the Journal of Education and Practice looked at the effects of the Cobra Pose along with other yoga poses that focus on the back muscles. After the three-month study concluded, researchers found that performing yoga poses that focus on the back, including the Cobra Pose, led to significant improvements in overall back strength.
Modifications & Variations
It is important to remember not to overdo the backbend during the Cobra Pose. Beginners should find a height that is comfortable and does not put excessive strain on the back. If you are stiff and do not feel comfortable with performing this pose on the floor, you can modify the pose. Start by placing a metal folding chair against a wall with the seat facing out. Place your hands on the edge of the seat and stand on the balls of your feet. Go through the same motions as you would with the Cobra Pose on the floor.
For an advanced version of the Cobra Pose, start the same as you would with the normal pose, but instead of using the arms to lift the upper body, contract the buttocks and lower back. This modified movement will limit the height at which your upper body will lift. As this is an advanced version of the Cobra Pose, it is important to know your limits and pay attention to any uncomfortable feelings associated with the pose.
Kara Miller BA (Oxon), NASM-CPT, FNS, WLS — The Lifestylista ®: Oxford grad, Lifestyle & Wellness expert. Certified Personal Trainer, Weight Loss Specialist & Fitness Nutrition Specialist.
Check out our other FUN WORKOUTS & TIPS:
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2) Rastaerobics CARDIO DANCE Workouts: http://bit.ly/CardioDance
3) ABS – Belly Blaster Workouts: http://bit.ly/AbsCore
4) BUTT & longer, leaner LEGS & THIGHS: http://bit.ly/ButtThighs
5) ARMS, BOOBS & BACK: http://bit.ly/ArmsBoobsBack
6) WEIGHT LOSS: http://bit.ly/WeightLossStrategiesAndTips
Hello! I’m Kara “KJ” Miller, aka The Lifestylista ®, and I’m here to help you LOSE WEIGHT, get FIT and get your GROOVE back… Have FUN + be your most sexy & fabulous NOW! I did it and I know you can too girl. In addition to fat-busting weight loss, diet & fitness strategies… To take care of the whole of you, there are also world-class, slim-savvy tips to help you in the areas of BEAUTY, STYLE, FOOD and MOTIVATION.
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MEDICAL / FITNESS DISCLAIMER – LIFESTYLISTA LLC: The information provided is for educational purposes only. Not all exercise programs are suitable for everyone. Please check with your doctor before ewstarting this or any new exercise program or diet. This is particularly important if you have pre-existing health problems.