Yoga · 5 breaths, 3 times
Bridge pose
A gentle backbend lying on your back that strengthens the legs and glutes and opens the chest.
Read more All yoga
Back & floor
Cobra pose
A gentle backbend that strengthens the back and opens the chest - a good counter to sitting slouched.
- Sanskrit name
- Bhujangasana
- Level
- Easy
- Hold / duration
- 15-30 seconds
- Best for
- Upper back strength and chest opening
How to do it - step by step
- 1
Lie on your stomach with legs together and the tops of the feet on the floor.
- 2
Place your palms under the shoulders with elbows close to the body.
- 3
Inhale and slowly lift the head and chest using the back muscles.
- 4
Keep the hips on the floor, shoulders relaxed, and neck long.
- 5
Hold for 15-30 seconds breathing normally.
- 6
Exhale and lower down slowly. Repeat 3-5 times.
Benefits
- Strengthens the spine and the back muscles.
- Opens the chest and shoulders.
- Improves posture and eases stiffness.
- Stimulates digestion.
Precautions - who should be careful
- Avoid if pregnant or with a hernia or recent abdominal surgery.
- Be careful with back or wrist injuries.
- Do not push up using only the arms; use the back.
Easier and deeper versions
- Easier: sphinx pose - rest on the forearms.
- Deeper: straighten the arms for a fuller backbend, keeping shoulders down.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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