Cobra pose

Cobra pose is frequently used in the Sun Salutation. For novices, it's a substitute for Upward Facing Dog in the Vinyasa series. However, it's also a powerful back crunch in its own right, so you should do this pose independently. This is a popular pose for lengthening the spine and putting pressure on the stomach, which can help with digestive disorders. Digestion is aided by gentle pressure. Cobra pose is considered one of the yoga poses for better digestion.

Step by step:

• Placing your palms flat on the ground right beneath your shoulders is a good place to start. Straighten your elbows and hug them into your sides.
• Pause for a second with your neck in a neutral position, looking straight down at your mat. Your pubic bone should be anchored to the floor.
• Lift your chest off the floor with an inhale. Keep your low ribs on the floor and roll your shoulders back. Ensure that your elbows are still hugging your sides. Allowing them to fly out to either side is not a good idea.
• Maintain a neutral neck. Don't turn it up all the way. Your eyes should be fixed on the ground.

Beginner's Tips:

• Reduce the height of the position if you experience any discomfort or compression in your lower back. Instead, concentrate on building strength in the upper back, namely between the shoulder blades.

During the activity, keep the following points in mind:

• It's critical to keep your hands aligned beneath your shoulders. The resulting angle will raise your shoulders up by your ears if your hands are too far away from your torso.
• Also, avoid straightening your arms to the point where your elbows are locked. Feel free to bend your elbows slightly or keep your arms at a 90-degree angle. Elbows should be angled backward rather than out to the sides. This is a technique that uses your back muscles rather than your arms.
• Because the lower back is more flexible than the upper back, you may find that you have greater flex in that area. Attempt to maintain a consistent curve throughout your entire back.
• Do not extend your neck too far backward. It will be arched, yet it will be a natural extension of the upper spine.