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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.