Bhujangasana – Cobra pose

Exercise of the week for upper body strengthening.

Prone position, forehead on the mat, bent arms, hands on the floor under your shoulders, elbows close to your ribs. Legs stretched back with top of the feet on the floor, hip width apart.

Inhale and slowly lift your chest of the mat, holding your shoulder blades as together as possible, your shoulders  away from your ears, your elbows near your trunk and your pelvis stable. Neck should be aligned with your spine without leaning backwards.


Go only to the height at which your waist can tolerate. Hold in this pose for 5-8 breaths (inhale and exhale from the nose) or you can move (inhale raise – exhale lower)


  • Strengthens the spine
  • Boosts nervous system
  • Stretches chest and lungs,shoulders and abdomen
  • Stimulates abdominal organs
  • Opens the heart and the lungs
  • Relieves stress and fatigue
  • Boosts your confidence

cobra 2

Keep your heart open…

Fenia Vracha, Yoga & Pilates Instructor,  AthensTrainers® Associate