yoga pose of the month

Cobra Pose or Bhujangasana


  Cobra Pose increases the mobility of the spine, strengthens spinal support muscles, and can help relieve back pain. It opens the chest and the front of the body.


  1. Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.

  2. Pause for a moment looking straight down at your mat with your neck in a neutral position. 

  3. Inhale to lift your chest off the floor.

  4. Keep your neck neutral.



  Place your forearms on the floor—not just your palms. When you do so, be sure your elbows are directly under your shoulders. This will allow you to be in control of the movement and will focus the work on your spine and back muscles.



People with facet joint problems and/or spondylolisthesis would likely do well to take a cautious approach to this movement, or possibly even skip it altogether.