Procedure of Uthita Bhujangasana (Extended Cobra Pose)

Uthita Bhujangasana, or Extended Cobra Pose, is a powerful backbend that opens up the chest, strengthens the back muscles, and improves flexibility. It is a variation of the classic Cobra Pose (Bhujangasana), with a greater focus on lifting and extending the upper body. Here is a detailed step-by-step guide on how to practice Uthita Bhujangasana safely and effectively: 1. Start in a Prone Position (Lie on Your Belly): Start by lying flat on your stomach with your legs extended straight behind you. Keep your feet together with the tops of your feet pressing against the floor. Your legs should be active, with the thighs lifted slightly off the mat, engaging the muscles of the legs and pelvis. Tip: Ensure that your pelvis and hips are grounded, and there is no pressure or discomfort in your lower back. 2. Place Your Hands Under Your Shoulders: Place your palms flat on the mat directly under your shoulders, with your elbows bent and pointing toward the ceiling. Your elbows should be close to your body, not flaring out to the sides. The fingers should be spread wide, pressing evenly into the ground. Tip: Make sure your wrists are aligned with your shoulders, and avoid hyperextending your arms. 3. Engage the Core and Legs: Before lifting, engage your core by pulling the navel in toward your spine. Activate the muscles of your legs and inner thighs. Keep the thighs pressed down firmly to the mat. This engagement of the core and legs will help protect the lower back as you move into the backbend. Tip: Keep your feet pressed into the ground and the tops of your feet facing down. 4. Lift Your Chest and Upper Body: Inhale deeply and begin lifting your chest and upper body off the mat by straightening your arms. As you lift, make sure to use the strength of your back muscles, particularly your upper and mid-back, to help you rise. Keep your elbows slightly bent and avoid overextending them. Tip: Keep your shoulders relaxed and away from your ears. The movement should come from the chest and upper spine, not from the arms. 5. Extend the Spine: As you lift your torso, try to extend your spine further by gently arching it backward. The movement should come from the chest opening and the spine lengthening, rather than pushing through the lower back. Keep your arms straight but not locked, and press the palms firmly into the floor. Tip: Avoid straining your lower back. The backbend should be smooth, and the lower back should feel supported by the engagement of the legs and core. 6. Open the Chest and Look Up: While maintaining the extension in your spine, allow your chest to open wide. Draw your shoulder blades back and down toward the tailbone, broadening the collarbones. You can gaze upward, but avoid forcing the neck. Keep the neck aligned with the rest of the spine to prevent strain. Tip: Don’t push the chin too far upward. Keep the neck long and natural to prevent discomfort. 7. Hold the Pose: Stay in the pose for 15–30 seconds, breathing deeply and steadily. Focus on deep, diaphragmatic breathing, expanding the chest with each inhale and releasing any tension with each exhale. Keep your legs engaged and your body active. Tip: If you feel any discomfort in the lower back or neck, come out of the pose gently and try again, paying attention to your alignment. 8. Release the Pose: To come out of the pose, gently lower your chest and upper body back down to the mat on an exhale. Bring your arms back to the floor and rest for a few moments in a neutral position with your forehead resting on the mat. Allow your spine to relax and recover before transitioning to another posture. Tip: Take a few deep breaths in this resting position to let your body assimilate the effects of the backbend. 9. Repeat if Desired: If you feel comfortable, you can repeat the pose for 2–3 more rounds, taking breaks in between to rest and breathe. With each repetition, aim to deepen the backbend slightly while maintaining proper form and alignment. Key Points to Remember: i. Engage your core and legs throughout the pose to protect your lower back. ii. Avoid collapsing your chest or overextending your arms; let the back muscles do the work. iii. Keep the shoulders relaxed and avoid lifting the chin too high. iv. Practice deep and steady breathing to maintain the energy flow in your body. v. Avoid the pose if you have severe back, neck, or shoulder issues. Contraindications: Uthita Bhujangasana is generally safe for most individuals, but it may not be suitable for those with: i. Severe lower back or neck pain ii. Herniated discs iii. Pregnancy (unless advised by a qualified healthcare provider) iv. Recent surgeries or injuries to the spine or chest area Conclusion: Uthita Bhujangasana is a highly beneficial backbend that can improve spinal flexibility, strengthen the back and core, and open the chest. By following the correct procedure, maintaining alignment, and listening to your body, you can practice this pose safely and experience its full benefits. It is a great addition to any yoga practice and helps promote overall physical health and mental clarity.

YOGA