Cobra Pose (Bhujangasana) is a yoga posture that is commonly practiced to strengthen the spine and stretch the chest and shoulders. Here's how to practice Cobra Pose:
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Lie face down on your yoga mat with your legs extended and your palms flat on the mat next to your shoulders.
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Engage your core and press your palms into the mat to lift your chest and head off the ground. Keep your elbows close to your sides.
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Inhale as you lift your chest and head, and lengthen your neck by looking up towards the ceiling.
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Keep your shoulders relaxed and away from your ears. Press the tops of your feet into the mat.
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Hold the pose for a few breaths, and then exhale as you slowly lower your chest and head back down to the mat.
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Repeat the pose a few more times, gradually increasing the height of your chest and head as you become more comfortable in the pose.
Some tips to keep in mind while practicing Cobra Pose:
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Avoid putting too much pressure on your lower back. If you feel any discomfort in this area, modify the pose by keeping your elbows bent and your forearms on the mat.
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Focus on lengthening your neck rather than straining to look up too high.
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If you have a neck injury or condition, it's best to avoid this pose or practice it under the guidance of a qualified yoga teacher.
Remember to practice with awareness and respect for your body's limitations. With regular practice, Cobra Pose can help improve spinal health and posture, and promote a healthy, glowing appearance of the chest and shoulders.