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A heart-opening backbend that strengthens the posterior chain while awakening the spine's flexibility. It mimics the graceful, powerful rise of a cobra, focusing on controlled extension rather than height.
Lift the chest using back strength.
Keep the elbows hugging the ribs.
Press the tops of the feet into the mat.
Hands under shoulders, fingers spread wide.
Lower body grounded; pubic bone and tops of feet stay on the earth.
Roll the shoulders back and down, away from the ears.
Lengthen the back of the neck; avoid 'crunching' into the cervical spine.
Strengthens the entire spinal column and glutes.
Opens the chest, lungs, and shoulders, counteracting 'slouch' posture.
Invigorates the mind and builds confidence by exposing the heart space.
Place a flat blanket under the hip bones if the floor feels too hard or creates pressure.
Place hands on blocks to create more space for the spine if the lower back feels pinched.
Stand at the student's head, place hands on the front of their shoulders, and gently draw them back and down.
Do not pull upward; ensure the student is not holding their breath.
Place palms on the sacrum and gently push toward the heels to create space in the lumbar spine.
Avoid any downward pressure; the movement must be directional toward the feet.
Look at the ceiling.
Lift the top of your head, keeping the back of your neck long.
Push with your hands.
Lightly touch the floor with your hands, lifting your chest using your back muscles.