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Muscle Involved:- Latissimus Dorsi, Erector Spinae, Trapezius, Gluteal Muscle, Abdomen, Deltoids

Targets:- Lower Lumbar Region of the Spine (Lower Back)

Position:- Pron

Level:- Beginner

· Cobra pose is also known as Bhujangasana.

· It is a beginning backbend exercise that helps to prepare the body for deeper back ends.

· It stimulates the Spinous process, Kidneys, Renal system, Digestive organs, Reproductive organs.


· Lie on the mat in pron position.

· Take a few deep breaths and relax your body mind.

· Place your palms flat on the mat directly under your shoulders.

· Keep your legs and feet are together.

· Try to using full back strength.

· Slowly lift upward and forward your upper body ( Chest ) off the mat and make a 90° angle for your arms.

· Lengthen your thoracic spine.

· Lift your chin up slightly but avoid hyperending the neck.

· Hold this position for 10-20 seconds. Repeat this exercise 8-10 times.

· Relax your body and take a few deep breaths.


· Relieves Back Pain

· Increases spinal strength and flexibility

· It’s gives mild stretches on your chest, lungs, shoulder and fatigue

· It helps to soothes sciatica

· Increasing blood circulation


If you have any of these avoid using this pose:-

· Carpal tunnel syndrome

· Headache

· Pregnancy

· Back injury

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