BackbendsAdvanced
Cobra II
Bhujangasana II
Cobra II lifts the torso high with palms pressing beside the waist while legs stay together and active.
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How to Perform
- 1
Lie prone with legs together, forehead on the mat, and palms beside the waist.
- 2
Inhale, press the tops of the feet down, and roll the shoulders back.
- 3
Exhale as you straighten the arms, drawing the chest forward and upward.
- 4
Keep the pubis and legs grounded while the spine arches evenly.
- 5
Hold for 20–30 seconds with smooth breathing, then release vertebra by vertebra.
Benefits
- Strengthens spinal muscles and tones the back body.
- Expands the chest and lungs, improving respiration.
- Massages abdominal organs to aid digestion.
Alignment Cues
- Elbows hug toward the ribs as arms extend.
- Pubis stays grounded to protect the lumbar spine.
- Neck remains long with gaze softly forward.
- Legs stay together and energized.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Pregnancy
- • Recent abdominal surgery
- • Chronic lumbar compression
Recommended Props
BlanketBlocksBolster
Tags
BackbendsCoreIntermediateShouldersSpinal ExtensionSpineasana