Cobra

Low and long through the chest. Lift with the back, not the hands.

8 breathsKaphaVata

How to do it

Lie face down with the hands under the shoulders and the elbows close to the ribs. Lift the chest using the back muscles, keeping the hands light — most of the height should come from the spine, not the arms. Keep the shoulders away from the ears and the gaze forward, not up.

SeatedSeated, hands on the low back, open the chest and look up gently.

What it does

Opens the front of a body that spends its day folded forward.

When you'll be given it

Kapha activation sequences, and Vata days that need gentle warming.

Where it comes from

Gheranda Samhita 2.42–43.

Take care

Not in pregnancy or after recent abdominal surgery. Come down at once if the low back pinches.

The engine already leaves this out of your practice if your profile flags pregnancy, recent surgery.

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