3. Cobra Pose (Bhujangasana)
A pose that resembles the rising head of a cobra, Bhujangasana is best known for its ability to engage the lower back, shoulders and chest. Individuals with spine injuries, back problems or lower back pain should ideally practice this asana every single morning.
Deal with lower back stiffness - Address spinal pain - Relieve pressure from the shoulders and chest - Stretch and engage the abdomen - Improve flexibility - Get rid of hunching problems
How to do:
- Lie face down with the tips of the feet flat on the floor and palms on either side of the body.
- Pull the shoulders slightly back towards the spine.
- Engage the abdomen throughout the exercise as it keeps the lower back protected.
- Lift the body into a cobra pose while keeping the chin up. Use the hands for support, but without putting unnecessary pressure.
- Hold the posture for 15 to 30 seconds, before gently releasing the body to the floor. This is a good, morning yoga pose to practice daily.