Terrific Yoga Cobra Pose for Healthy Back & More

Kundalini Yoga Cobra Pose for Healthy Back

Hatha Yoga Posture for Healthy Back and Digestion 

Kundalini yoga’s terrific cobra pose is the next entry in our Free Online Illustrated Kundalini Yoga Poses and Exercises E-Book.  Here I would like to mention that Kundalini Yoga, as you can see, incorporates the postures and exercises from other types of yoga as well.  Specially hatha yoga.  In this way, Kundalini Yoga is like a superset of yoga poses and exercises and so is sometimes referred to as the Mother of all Yogas.

For those keen on Hatha yoga poses only, I will be creating a separate e-book which will tease out those poses that are traditionally considered part of Hatha yoga and which form the basis of many other types of yoga practice.

Cobra pose is one of those nice yoga postures, which is easy to do and bestows many, many important health benefits.  It is not only great for the health and flexibility of your back and spine, but is also excellent for regulating your digestive system and toning other abdominal organs.  Full benefits of this pose are listed below the illustrations in the practice instructions section.

From a chakra point of view, cobra pose works on your sex (swadhisthan), navel (nabhi), heart (anahata) and throat (vishuddhi) chakras.  That list should give you a good indication of how helpful this pose really is, as it works on four of the seven important chakras.

Below you will find two illustrations of cobra pose. In this case you can use either pose.  The first illustration shows cobra pose being done with straighter arms, while in the second the elbows are bent.  Either way, the benefits are very similar and you are welcome to pick either or do either from time to time.

Cobra pose can also be done with the eyes open or closed.  With eyes open, one should look up as that also helps tone the optical nerve and is beneficial for your eyes and vision.

Yoga Cobra Pose for Healthy Back

Picture of Kundalini Yoga Cobra Pose w/ Straight Elbows

  


 

Picture of Kundalini Yoga Cobra Pose  w/ Bent Elbows


 

Kundalini Yoga Cobra Pose Practice Details:

a. Step-by-Step Instructions for Kundalini Yoga Cobra Pose:

  • Lie flat on the floor, stomach down and feet extended.
  • Place your hands near your shoulders and then raise your upper body and torso up off the ground.  The upper thighs should remain on the floor.  You back should arch up.
  • Turn your head up and look upwards as well.  Stretching your neck.
  • You can either do Long Deep Breathing or do the Breath of Fire Breathing Exercise.
  • As a variation, you can go up and down in cobra pose.  Coming up and breathing in, holding the position for a few seconds and then coming back down and exhaling.

b. Duration for Kundalini Yoga Cobra Pose:

  • 15 Seconds – 7 minutes.
  • Start slowly and build up your time steadily from there.

c. Benefits of Kundalini Yoga Cobra Pose:

  • Very good for improving the health of the back and spine.  Good for toning all the back muscles and tissue related to the vertebrae.
  • Massages all the digestive organs improving both digestion and elimination.  Works on balancing both the manipura (navel) chakra and the swadhisthan (sex) chakra.
  • Works on all the nerve junctions that lie along the spine, as well as the important psychic channels that run through the spinal cord.
  • Works on improving functions of the ovaries and reproductive glands.
  • Works on the thyroid and para thyroid glands and the vishuddhi (throat) chakra.
  • Opens up the heart chakra (anahata) promoting softness of character.
  • Good for improving vision and toning the optical nerve.
  • Builds upper body strength.  Specially the shoulders (deltoids), triceps and chest (pectoral) muscles.  This is more true if you use the modified version of cobra pose where you go up and down.

d. Practice Tips for Kundalini Yoga Cobra Pose:

  • Careful with your lower back!  Do not over strain.
  • Also, careful with the elbows if you are using the bent arm version.
  • Going up and down in cobra pose is excellent for building strong arms, shoulders and chest muscles without risking injury.

Online Kundalini Yoga Kriyas Using Cobra Pose:

(Coming Soon).

Article Series - Free Online Illustrated Kundalini Yoga Poses & Exercises

  1. Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book
  2. Illustrated Kundalini Yoga Stretch Pose for Core Abdominal Power
  3. Illustrated Kundalini Yoga Eagle Pose for Powerful Aura
  4. Illustrated Yoga Archer Pose for Building Confidence and Self-Esteem
  5. Illustrated Kundalini Yoga Camel Pose for Optimal Health and Wellbeing
  6. Kundalini Yoga Chair Pose for Sexual Health
  7. Root Chakra Cleansing via Kundalini Yoga Crow Pose
  8. Terrific Yoga Cobra Pose for Healthy Back & More
  9. Kundalini Yoga Frog Pose for Eternally Toned Legs
  10. Best Yoga Asana for Meditation
  11. Beginner's Kundalini Yoga Exercise for Emotional Health
  12. Kundalini Yoga Exercise for Overcoming Deep Seated Fears
  13. Kundalini Yoga Jesus Pose for Inner Strength & Sacrifice
  14. Basic Yoga Poses for Balance
  15. Powerful Yoga to Cleanse & Detox Your Body
  16. Yoga Plank Pose for Arms & Upper Body Strength
  17. Excellent Kundalini Yoga Exercise to Improve Flexibility, Reproduction & Digestion
  18. Best Relaxation Technique & Stress Relief Exercise
  19. Tantra Yoga Practice | Tantric Yoga Technique for Sexual Mastery
  20. Simple Yoga for Upper Body Training
  21. Tough Power Yoga Pose - Not for Beginners
  22. Best Yoga Exercise to Get Firm Toned Abs
  23. Yoga Exercise to Tone Thighs and Buttocks
  24. Lower Back Exercise - Yoga Spinal Twists
  25. Yogic Technique to Power and Cleanse Your Aura
  26. Advanced Tantric Yoga Exercise Video | Triple Lock
  27. White Tantra Yoga Position for Sexual Potency
  28. Excellent Kundalini Yoga Shoulder Exercise
  29. Anger Management Quick Fix Yoga Technique
  30. Dynamic Yoga Situps for a Fast Ab Workout
  31. More Free Yoga Postures | Yoga Bridge Pose for Strengthening Back
  32. Pure Yoga Technique to Train Abs
  33. Powerful Yoga Ab Crunches to Get Toned Six Pack Abs
  34. Terrific Post Natal Yoga Exercise for Weight Loss and Toning
  35. Excellent Thigh Workout from Yoga
  36. More Easy Yoga Exercises - Simple Yoga Twists

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6 Responses to “Terrific Yoga Cobra Pose for Healthy Back & More”

  1. 6
    yoga poses for abs and back | Oke Learn Yoga Says:

    [...] Yoga cobra pose for healthy back – free guided meditation Infamous kundalini yoga cobra pose is demonstrated, along with cautions, practice tips and illustrations. yoga cobra pose bestows many benefits including, a healthy. [...]

  2. 5
    Yoga for Kids – A Comprehensive Guide to Teach Children Yoga Says:

    [...] details about this pose from the following chapter of the Free Online Hatha Yoga Poses E-book:  Cobra Pose for Healthy Back and More. Kids Yoga Exercise #13:  Yoga Leg Lifts:This kundalini and hatha yoga exercise is an [...]

  3. 4
    Excellent Office Yoga Exercise for Back Pain Says:

    [...] Yoga Cobra Pose for Healthy Back [...]

  4. 3
    Mike Mass Says:

    Doing exercises doesn’t require equipments. Exercises such as these are good since they exhibit development of flexibility and lower back strength. There are many more ways on how to gain muscle you just have to have the imagination to turn anything around you into fitness equipments.

  5. 2
    Best Yoga Exercises and Poses for Weight Loss Says:

    [...] The next exercise that you should move onto is the famous Cobra Pose for Healthy Back.  This will start to work on your arms, shoulders and back, as well as other important body systems and internal organs. [...]

  6. 1
    Lower Back Exercise - Yoga Spinal Twists Says:

    [...] Another great exercise that I would like to mention for helping to stretch your lower back and spine is Cobra Pose for Healthy Back. [...]

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