What is Half Cobra Pose?

Half cobra pose, or ardha bhujangasana in Sanskrit, is a beginner's version of cobra pose. It's a much less intense backbend and great for students who are just learning yoga. Instead of pushing all the way into the hands, only a small amount of pressure is used against the floor, and the abdomen remains on the ground.

Instructions

• Lie on the stomach with the legs together. Keep the forehead on the floor.
• Place the hands on the floor beside the chest and spread the fingers wide.
• Engage the legs. Inhale and push into the hands, lifting the forehead and chest from the floor. Roll the shoulders down the back.
• Breathe while holding the pose.
• Exhale and release.

Cautions

• Avoid this pose if there is spinal injury or acute back pain.

Benefits of Half Cobra Pose

• Opens the shoulders and chest
• Increases spinal flexibility
• Rejuvenates the spinal nerves and back muscles
• Stimulates the digestive and pelvic organs