Cobra Pose (Bhujangasana)

Targets the spinal extensors (erectors), chest, and the anterior shoulder stretch, while the hips and legs remain grounded for minimal axial load. Helpful for gently mobilizing the thoracic spine into extension, opening the chest without the wrist-loading of Upward Dog, and as the preferred backbend for beginners or for days when wrist sensitivity is present. The movement lies prone with hands under the shoulders, presses the tops of the feet into the floor, and lifts the chest using back-muscle strength, with elbows soft or slightly bent and the pelvis staying on the mat.

Cues

• Press the tops of the feet down and lift the chest, keeping the elbows soft.