YOGA INFORMATION ARTICLES

Yoga Exercise - Cobra Pose (Bhujangasana)

The Cobra Pose is a great exercise for people with lower back aches. This posture decreases stiffness in the lower back, enlarges the chest, and strengthens the arms and shoulders. This Asana is also good to combat menstrual irregularities, and it helps relieve stress. Learn how to perform the Cobra Pose in this section.

	STEP 1: Lie on your belly, while your head rests on your lower arms.
	STEP 2: Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.
	STEP 3: The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards the belly and the lower back does the real work.
	STEP 4: If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.
	STEP 5: The buttock muscles remain relaxed during the exercise. Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. You can tilt your head back. The shoulders are broad in front and the shoulder blades remain low.

Build up the exercise in a quiet way. When the lower back is stiff, this exercise may cause the lower back to feel a little painful and uncomfortable. This is normal and will pass away as the stiffness decreases. In spite of the uncomfortable feeling that you may sometimes experience, this exercise is highly recommended for people with a stiff lower back or pain in the lower back.

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POSES OVERVIEW

These are all the Yoga Poses covered in this section:

1:	Cat Pose
2:	Triangle Pose
3:	Revolved Triangle Pose
4:	Crescent Moon Pose
5:	Warrior Pose II
6:	Warrior Pose III
7:	Wide-legged Forward Bend
8:	Chair Pose I
9:	Chair Pose II
10:	Standing Forward Bend
11:	Downward Facing Dog Pose
12:	Revolved Side Angle Pose
13:	Hands to Feet Pose
14:	Standing Side Stretch Pose
15:	Spread Leg Forward Fold
16:	Tree Pose
17:	Sun Salutation Pose
18:	Spread Leg Forward Fold
19:	Hero Pose
20:	Lotus Pose
21:	Seated Forward Bend
22:	Child Pose
23:	Garland Pose
24:	Full Boat Pose
25:	Half Spinal Twist
26:	Sage Twist
27:	Leg Reclining Lunge
28:	Leg to Side Pose
29:	Leg Pulls
30:	Single Leg Raises
31:	Double Leg Raise
32:	Wind Relieving Pose
33:	Crane Pose
34:	Head Stand
35:	Shoulder Stand
36:	Plough Pose
37:	Hand Stand
38:	Bow Pose
39:	Wheel Pose
40:	Locust Pose
41:	Fish Pose
42:	Cobra Pose
43:	Dog Pose
44:	Bridge Pose
45:	Corpse Pose

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