Start with Baby Cobra to build your repertoire of backbends.
It’s worth spending time on Baby Cobra before you move on to Cobra pose or Bow pose.
Baby Cobra can be used to reap the same benefits as Upward Facing Dog. You can flow through Baby Cobra instead of Downward Facing Dog as part of a Sun Salutation series or unfurl and do the pose independently.
- Strengthening the muscles of the shoulders, arms, and back.
- The spine’s flexibility is increased.
- The front body, heart, and chest are opened, as well as the lungs.
- Reduces stress and fatigue while boosting energy levels.
How To Do Baby Cobra Step-by-Step
- 1. Begin your Baby Cobra Pose lying on your stomach.
- 2. Draw your navel toward your spine and tuck your pelvis into your thighs.
- 3. Keep your heels at hip-width apart and press the tops of your feet firmly into the earth.
- 4. Place your hands close to your body, nestled under your shoulders. Your fingers should be facing forward. Tuck your elbows in and point them towards the back.
- 5. Grab your shoulders and pull them back. Also, squeeze your shoulder blades together.
- 6. As you inhale, slowly lower your forehead towards the mat.
- 7. Press into all ten fingerprints. Press into your foundation. Slowly lift the heart, extending it forward.
- 8. Focus on full awareness from your head to the end of your spine.
- 9. lower your shoulders and pull them away from your ears as you look ahead.
- 10. Do not force yourself into the pose by pushing yourself up with your arms. You can use the strength in your back to help you get into this posture.
- You may feel tempted to clench your buttocks in Baby Cobra Pose. But, don’t. By squeezing the glutes, you can add pressure to your spine. Keep your glutes loose and rotate your inner legs upwards to lengthen your backbone.
- If you feel pinching in the Baby Cobra Pose, lower your hands toward the ground by moving them forward.
Baby Cobra Pose Variations: Baby Cobra Hands Lifted
- Are you able to maintain this posture?
Precautions and Contraindications
Carpal Tunnel Syndrome:
- The Baby Cobra Pose applies pressure to your wrists if you suffer from Sphinx Position.
- If you’re pregnant, it’s best to avoid the Baby Cobra pose, as this poses puts pressure on your abdomen.
Spinal and neck injuries:
- It is best to avoid the Baby Cobra pose if you have a spinal injury, as it places pressure on your spine. You should enter the pose with awareness and stop if there is any pain.