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Restorative yoga poses and hatha yoga stretches

English name: Cobra pose
Sanskrit name: Bhujangasana

Difficulty level: Basic

Technique

1. Lie face down, legs straight together with the tops of your feet on the ground. Place your hands under your shoulders with your fingers pointing forwards and your elbows pointing backwards.
2. Inhale as you use your back muscles to lift your upper body from the floor as high as possible. Push your hands into the ground as you straighten your arms to raise the upper body higher. If possible move your hands towards your hips pushing your upper body higher, keeping your arms straight.
3. Look up, and if possible use your upper back and neck to look behind, making a full curve in your spine.
4. Breathe normally as you hold the pose for 15 - 30 seconds.
5. Exhale as you bend your elbows and lower yourself slowly back to the ground.

Breathing

• Inhale for strength as you rise into the pose
• Breathe normally as you hold the pose
• Exhale as you lower back to the ground

Benefits

• Anatomical - This pose is particularly good for the back and spine, helping relieve lower back pain and slipped disks. Increased blood flow to the back can help the recovery of soft tissue damage.
• Digestive system abdominal organs - The asana massages the abdominal organs and muscles including the kidneys, liver and pancreas. Helps to relieve constipation and improve liver function. Massages the adrenal glands to impove function.

Counter Pose

• Any forward bend