Extended CobraSave PDF
Saral Hasta Bhujangasana
sar-ahl ha-stah bhoo-jong-AH-sah-nah
Increases spinal flexibility
Massages abdominal organs
Relieves stress
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.
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 category. This asana targets lower back, middle back / lats, spine and upper back & lower traps, and also involves abs, forearms, glutes & hip flexors, shoulders and triceps muscles. Extended cobra massages abdominal organs; increases spinal flexibility and also relieves stress. 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 – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
