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Yoga Poses Guide
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Extended Cobra

Saral Hasta Bhujangasana

sar-ahl ha-stah bhoo-jong-AH-sah-nah
Extended Cobra
Increases spinal flexibility
Massages abdominal organs
Relieves stress

How to perform extended cobra

  1. Lie on your stomach. Separate your feet hip-width apart. Place your hands under your shoulders and spread your fingers. Rest your forehead on the floor.
  2. Push into your hands and lift your head, chest and stomach with an inhale. Keep your pelvis on the floor.
  3. Hold the pose and take slow, deep breaths.
  4. Lower with an exhale.
Alignment cues
  • Bring feet hip-width apart
  • Bend elbows slightly
  • Draw shoulders away from ears
  • Keep head in line with spine
  • Keep pelvis on floor
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More yoga poses to discover

Extended cobra (Saral Hasta Bhujangasana in Sanskrit) is a beginner yoga pose that belongs to the back bends categories. This asana targets lower back and middle back / lats and spine and upper back & lower traps and also involves abs and forearms and glutes & hip flexors and shoulders and triceps muscles. Extended cobra stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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