Saral Hasta Bhujangasana
sar-ahl ha-stah bhoo-jong-AH-sah-nah
Increases spinal flexibility
Massages abdominal organs
How to perform extended cobra
- 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.
- Push into your hands and lift your head, chest and stomach with an inhale. Keep your pelvis on the floor.
- Hold the pose and take slow, deep breaths.
- Lower with an exhale.
- Bring feet hip-width apart
- Bend elbows slightly
- Draw shoulders away from ears
- Keep head in line with spine
- Keep pelvis on floor
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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