{"id":2745,"date":"2024-07-16T19:54:53","date_gmt":"2024-07-16T17:54:53","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=2745"},"modified":"2026-06-20T12:06:57","modified_gmt":"2026-06-20T10:06:57","slug":"cobra-bhujangasana","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/cobra-bhujangasana\/","title":{"rendered":"Cobra"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"2745\" class=\"elementor elementor-2745\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4eaed7e8 e-con-full e-flex e-con e-parent\" data-id=\"4eaed7e8\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2c33470 elementor-hidden-mobile elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"2c33470\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_animation_mobile&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Cobra Pose<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7ee1a12 e-flex e-con-boxed e-con e-parent\" data-id=\"7ee1a12\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3e79bdc elementor-widget elementor-widget-template\" data-id=\"3e79bdc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" 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data-widget_type=\"mega-menu.default\">\n\t\t\t\t\t\t\t<nav class=\"e-n-menu\" data-widget-number=\"101\" aria-label=\"Menu\">\n\t\t\t\t\t<button class=\"e-n-menu-toggle\" id=\"menu-toggle-101\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"menubar-101\" aria-label=\"Menu Toggle\">\n\t\t\t<span class=\"e-n-menu-toggle-icon e-open\">\n\t\t\t\t<svg class=\"e-font-icon-svg e-eicon-menu-bar\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M104 333H896C929 333 958 304 958 271S929 208 896 208H104C71 208 42 237 42 271S71 333 104 333ZM104 583H896C929 583 958 554 958 521S929 458 896 458H104C71 458 42 487 42 521S71 583 104 583ZM104 833H896C929 833 958 804 958 771S929 708 896 708H104C71 708 42 737 42 771S71 833 104 833Z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t<span class=\"e-n-menu-toggle-icon e-close\">\n\t\t\t\t<svg class=\"e-font-icon-svg e-eicon-close\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M742 167L500 408 258 167C246 154 233 150 217 150 196 150 179 158 167 167 154 179 150 196 150 212 150 229 154 242 171 254L408 500 167 742C138 771 138 800 167 829 196 858 225 858 254 829L496 587 738 829C750 842 767 846 783 846 800 846 817 842 829 829 842 817 846 804 846 783 846 767 842 750 829 737L588 500 833 258C863 229 863 200 833 171 804 137 775 137 742 167Z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<div class=\"e-n-menu-wrapper\" id=\"menubar-101\" aria-labelledby=\"menu-toggle-101\">\n\t\t\t\t<ul class=\"e-n-menu-heading\">\n\t\t\t\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"firstitem\" class=\"e-n-menu-title\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tAsanas\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-1012\" class=\"e-n-menu-title\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/sun-salutation\/\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tSun Salutation\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"currentitem\" class=\"e-n-menu-title\">\n\t\t\t\t\t<div class=\"e-n-menu-title-container\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\t12 Basic Asanas\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\t<button id=\"e-n-menu-dropdown-icon-1013\" class=\"e-n-menu-dropdown-icon e-focus\" data-tab-index=\"3\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"e-n-menu-content-1013\" >\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-opened\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-up\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Close 12 Basic Asanas<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-closed\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-down\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Open 12 Basic Asanas<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"e-n-menu-content\">\n\t\t\t\t\t\t<div id=\"e-n-menu-content-1013\" data-tab-index=\"3\" aria-labelledby=\"e-n-menu-dropdown-icon-1013\" class=\"elementor-element elementor-element-3c062269 e-con-full e-flex e-con e-child\" data-id=\"3c062269\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-157ce6bb elementor-nav-menu__align-start elementor-nav-menu--dropdown-none itemhover elementor-widget elementor-widget-nav-menu\" data-id=\"157ce6bb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;layout&quot;:&quot;vertical&quot;,&quot;submenu_icon&quot;:{&quot;value&quot;:&quot;&lt;svg aria-hidden=\\&quot;true\\&quot; class=\\&quot;e-font-icon-svg e-fas-caret-down\\&quot; viewBox=\\&quot;0 0 320 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;,&quot;library&quot;:&quot;fa-solid&quot;}}\" data-widget_type=\"nav-menu.default\">\n\t\t\t\t\t\t\t\t<nav aria-label=\"Menu\" class=\"elementor-nav-menu--main elementor-nav-menu__container elementor-nav-menu--layout-vertical e--pointer-none\">\n\t\t\t\t<ul id=\"menu-1-157ce6bb\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-15898\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/\" class=\"elementor-item\">12 Basic Yoga Asanas<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11730\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/headstand-sirsasana\/\" class=\"elementor-item\">Headstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11733\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/shoulderstand-sarvangasana\/\" class=\"elementor-item\">Shoulderstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-15875\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/plough-pose-halasana\/\" class=\"elementor-item\">Plough<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11727\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/fish-matsyasana\/\" class=\"elementor-item\">Fish<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11728\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/forward-bend-paschimottanasana\/\" class=\"elementor-item\">Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11723\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/cobra-bhujangasana\/\" class=\"elementor-item\">Cobra<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11731\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/locust-salabhasana\/\" class=\"elementor-item\">Locust<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11721\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/bow-dhanurasana\/\" class=\"elementor-item\">Bow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11729\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/half-spinal-twist-ardha-matsyendrasana\/\" class=\"elementor-item\">Half Spinal Twist<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11725\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/crow-kakasana\/\" class=\"elementor-item\">Crow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11734\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/standing-forward-bend-pada-hastasana\/\" class=\"elementor-item\">Standing Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11735\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/triangle-trikonasana\/\" class=\"elementor-item\">Triangle<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\" class=\"elementor-item\">Corpse Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11722\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/childs-pose-balasana\/\" class=\"elementor-item\">Child&#8217;s Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11726\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/dolphin\/\" class=\"elementor-item\">Dolphin<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<nav class=\"elementor-nav-menu--dropdown elementor-nav-menu__container\" aria-hidden=\"true\">\n\t\t\t\t<ul id=\"menu-2-157ce6bb\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-15898\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/\" class=\"elementor-item\" tabindex=\"-1\">12 Basic Yoga Asanas<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11730\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/headstand-sirsasana\/\" class=\"elementor-item\" tabindex=\"-1\">Headstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11733\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/shoulderstand-sarvangasana\/\" class=\"elementor-item\" tabindex=\"-1\">Shoulderstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-15875\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/plough-pose-halasana\/\" class=\"elementor-item\" tabindex=\"-1\">Plough<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11727\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/fish-matsyasana\/\" class=\"elementor-item\" tabindex=\"-1\">Fish<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11728\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/forward-bend-paschimottanasana\/\" class=\"elementor-item\" tabindex=\"-1\">Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11723\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/cobra-bhujangasana\/\" class=\"elementor-item\" tabindex=\"-1\">Cobra<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11731\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/locust-salabhasana\/\" class=\"elementor-item\" tabindex=\"-1\">Locust<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11721\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/bow-dhanurasana\/\" class=\"elementor-item\" tabindex=\"-1\">Bow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11729\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/half-spinal-twist-ardha-matsyendrasana\/\" class=\"elementor-item\" tabindex=\"-1\">Half Spinal Twist<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11725\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/crow-kakasana\/\" class=\"elementor-item\" tabindex=\"-1\">Crow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11734\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/standing-forward-bend-pada-hastasana\/\" class=\"elementor-item\" tabindex=\"-1\">Standing Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11735\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/triangle-trikonasana\/\" class=\"elementor-item\" tabindex=\"-1\">Triangle<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\" class=\"elementor-item\" tabindex=\"-1\">Corpse Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11722\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/childs-pose-balasana\/\" class=\"elementor-item\" tabindex=\"-1\">Child&#8217;s Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page 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data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Cobra<br \/>\n<span style=\"color:gray\"><em>Bhujangasana<\/em><\/span><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45e1f49e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"45e1f49e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26cb0a55 elementor-widget elementor-widget-heading\" data-id=\"26cb0a55\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">the 12 Basic asanas<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-520edd10 elementor-widget elementor-widget-image\" data-id=\"520edd10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/Cobra_transparent_300x300.png\" class=\"attachment-full size-full wp-image-2549\" alt=\"Cobra\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/Cobra_transparent_300x300.png 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/Cobra_transparent_300x300-150x150.png 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-10537ae0 e-con-full e-flex e-con e-child\" data-id=\"10537ae0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-744b60b elementor-widget elementor-widget-text-editor\" data-id=\"744b60b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Cobra Pose: <\/strong>A graceful backbend that strengthens the back and opens the chest.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fae0b98 elementor-widget elementor-widget-text-editor\" data-id=\"fae0b98\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Like a cobra with its hood raised, <em>Bhujangasana<\/em> or the Cobra pose arches the head and trunk gracefully upward. This backward-bending pose is one of the most effective ways to strengthen the back, because the muscles work against the pull of gravity.<\/p><p>Practised with awareness, Cobra tones the back, brings fresh circulation to the spine, opens the chest, massages the abdominal organs, and helps develop concentration.<\/p><p>After practising Cobra, relax on your abdomen or stretch back into Child\u2019s Pose.<\/p><h3>Caution<\/h3><p>Move gradually. If you feel strain in the neck, resistance in the middle back, pain in the lower back, or sensitivity anywhere along the spine, reduce the effort, bend less, and stay within a comfortable range.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9f718 e-flex e-con-boxed e-con e-parent\" data-id=\"9f718\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3f529d8e e-con-full e-flex e-con e-child\" data-id=\"3f529d8e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-720708bb elementor-widget elementor-widget-heading\" data-id=\"720708bb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits of Bhujangasana<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fb712c3 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"6fb712c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2cb9cd88 e-con-full e-flex e-con e-child\" data-id=\"2cb9cd88\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-961edd6 elementor-widget elementor-widget-ucaddon_list\" data-id=\"961edd6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List -->\n\t\t<link id='font-awesome-css' href='https:\/\/staging.sivananda.eu\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-all.min.css' type='text\/css' rel='stylesheet' >\n\t\t<link id='font-awesome-4-shim-css' href='https:\/\/staging.sivananda.eu\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-v4-shims.min.css' type='text\/css' rel='stylesheet' >\n\n<style>\/* widget: List *\/\n\n\n\n#uc_list_elementor_961edd6{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_elementor_961edd6 .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_elementor_961edd6 .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_elementor_961edd6 .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_elementor_961edd6 .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_elementor_961edd6 .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_elementor_961edd6 .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_elementor_961edd6 .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_elementor_961edd6\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-e53c0d4\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Tones the deep and superficial muscles of the back. \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-ca8e442\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Increases the blood supply to the ligaments of the spine and the vertebrae. \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-5045709\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Helps release tension from overworked back muscles. \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-215349e\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Relieves kyphosis, or exaggerated thoracic curvature. \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-0e85095\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Massages the abdominal organs. \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-58294bd\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Combats constipation. \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-da9186e\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Tones the ovaries and uterus. \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-4d3daff\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Helps alleviate menstrual problems. \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-de39cb0\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Develops concentration by requiring full attention to the contraction of the neck and upper back muscles. \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-94e8129\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Regular Cobra practice can help counter the rounded shoulders and collapsed chest that often come from desk work or long periods of sitting. \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-3605f1a\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">By opening the chest and strengthening the back, it may support freer breathing and a more uplifted posture. \n                  <\/p>\n             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9390633 e-flex e-con-boxed e-con e-parent\" data-id=\"9390633\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-588304c9 e-con-full e-flex e-con e-child\" data-id=\"588304c9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-44545993 elementor-widget elementor-widget-heading\" data-id=\"44545993\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Video Inspiration &ndash; Cobra Pose<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33b70f8 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"33b70f8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-744d4e8e e-con-full e-flex e-con e-child\" data-id=\"744d4e8e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5228884d elementor-widget elementor-widget-video\" data-id=\"5228884d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/3V9Vr7CRKS8&quot;,&quot;yt_privacy&quot;:&quot;yes&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-69af862c e-flex e-con-boxed e-con e-parent\" data-id=\"69af862c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-14f33ec9 e-con-full e-flex e-con e-child\" data-id=\"14f33ec9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-17f50da8 elementor-widget elementor-widget-heading\" data-id=\"17f50da8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Cobra &ndash; Step by Step<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63b1a6ca elementor-widget elementor-widget-ucaddon_list_copy\" data-id=\"63b1a6ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list_copy.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List - image appearing below title -->\n\n<style>\/* widget: List - image appearing below title *\/\n\n\n\n#uc_list_copy_elementor_63b1a6ca{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_copy_elementor_63b1a6ca .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_copy_elementor_63b1a6ca .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_copy_elementor_63b1a6ca .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_copy_elementor_63b1a6ca .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_copy_elementor_63b1a6ca .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_copy_elementor_63b1a6ca .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_copy_elementor_63b1a6ca .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_copy_elementor_63b1a6ca\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-8363080\">\n  <div class=\"ue-list-item-index\">\n      1            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Starting position \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3420-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3420-768x512.jpg\" alt=\"Cobra pose starting position\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>Lie on your abdomen with your legs straight and feet together. Point your toes back, rest your forehead on the mat, and place your hands beside your chest with the palms facing down.<\/p><p>Keep the shoulders away from the ears, and the fingertips aligned with the shoulders.<\/p><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-c493738\">\n  <div class=\"ue-list-item-index\">\n      2            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Beginner Cobra \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img decoding=\"async\" src=\"\" >\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>Inhale and lift your head, shoulders, and upper back. Keep your hands off the floor and draw your elbows behind you, close to the body. Hold for five deep breaths, then slowly lower back to the mat. Repeat three times.<\/p><p>Keep the feet together, pull the shoulder blades close together, look upward, and keep the hands lifted away from the floor.<\/p><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-408904b\">\n  <div class=\"ue-list-item-index\">\n      3            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Intermediate - Building the lift \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img decoding=\"async\" src=\"\" >\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>On an inhalation, lift your head and draw your shoulder blades toward each other, while keeping your chest on the floor.<\/p><p>Keep the feet together, relax the legs, keep the chest grounded, look upward, and fully engage the neck muscles without forcing.<\/p><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-958fd93\">\n  <div class=\"ue-list-item-index\">\n      4            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Raising the chest \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3426-768x547.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3426-768x547.jpg\" alt=\"Bhujangasana\" width=\"768\" height=\"547\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>On your next inhalation, lift the head farther and raise the chest off the floor. Keep drawing the shoulder blades together. Hold for up to 30 seconds, then lower slowly. Repeat, or rest.<\/p><p>Keep the shoulders away from the ears, keep the hips on the mat, and maintain a steady, controlled lift through the neck and upper back.<\/p><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-b1bc888\">\n  <div class=\"ue-list-item-index\">\n      5            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Advanced - Full Cobra \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3429-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3429-768x512.jpg\" alt=\"Cobra \/ Bhujangasana\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>From the previous step, inhale and arch the head, neck, and upper back as much as is comfortable. Keep the legs together and draw the shoulder blades backward and away from the ears. Hold for up to one minute, then lower to the floor. Take a few deep breaths, then repeat.<\/p><p>Keep the legs together, extend the neck, and use the hands only as needed, without collapsing into the lower back.<\/p><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-b277408\">\n  <div class=\"ue-list-item-index\">\n      6            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Relax on the abdomen \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TTC-Manual-3437-768x525.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TTC-Manual-3437-768x525.jpg\" alt=\"Relaxing on the abdomen\" width=\"768\" height=\"525\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>After Cobra, rest quietly on your abdomen for a few breaths, or stretch back into <a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/childs-pose-balasana\/\">Child\u2019s Pose<\/a> as a counterpose. Let the breath settle and observe the effect of the posture through the spine, chest, abdomen, and mind.<\/p><\/div>             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List - image appearing below title -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3e0e180 e-flex e-con-boxed e-con e-parent\" data-id=\"3e0e180\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f2b1d14 e-con-full e-flex e-con e-child\" data-id=\"f2b1d14\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b6a2d0a elementor-widget elementor-widget-heading\" data-id=\"b6a2d0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Cobra with Hands Clasped &ndash; A Gentler Option<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a6101c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4a6101c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-01aa250 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"01aa250\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>This variation is recommended when the regular Cobra creates strain in the neck, resistance in the middle back, or pain in the lower back. It helps increase shoulder flexibility while reducing pressure on the lower back.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79482f7 elementor-widget elementor-widget-ucaddon_list_copy\" data-id=\"79482f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list_copy.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List - image appearing below title -->\n\n<style>\/* widget: List - image appearing below title *\/\n\n\n\n#uc_list_copy_elementor_79482f7{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_copy_elementor_79482f7 .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_copy_elementor_79482f7 .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_copy_elementor_79482f7 .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_copy_elementor_79482f7 .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_copy_elementor_79482f7 .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_copy_elementor_79482f7 .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_copy_elementor_79482f7 .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_copy_elementor_79482f7\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-8363080\">\n  <div class=\"ue-list-item-index\">\n      1            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Starting position \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img decoding=\"async\" src=\"\" >\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>Lie on your abdomen as before. Take your arms behind your back, straighten them, and clasp your hands together.<\/p><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-c493738\">\n  <div class=\"ue-list-item-index\">\n      2            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Come into the pose \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img decoding=\"async\" src=\"\" >\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>With an inhalation, slowly lift your head, arms, and chest off the floor. Hold for up to 30 seconds, then lower back down. Take a few deep breaths and repeat.<\/p><p>Keep the legs together, the hips on the floor, the arms parallel to the floor, the hands clasped, and the shoulders drawing back. Let the neck and shoulders remain as relaxed as possible.<\/p><\/div>             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List - image appearing below title -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-13f903e1 e-flex e-con-boxed e-con e-parent\" data-id=\"13f903e1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6684ffa e-con-full e-flex e-con e-child\" data-id=\"6684ffa\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-75425c52 elementor-widget elementor-widget-heading\" data-id=\"75425c52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Practice Note<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d51df78 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3d51df78\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4eb2c65d e-con-full e-flex e-con e-child\" data-id=\"4eb2c65d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-68f75d1c elementor-widget elementor-widget-text-editor\" data-id=\"68f75d1c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Working at a desk can encourage rounded shoulders and a collapsed chest, which may restrict breathing and affect mood. A steady, comfortable practice of Cobra at any level can help counter these tendencies by strengthening the back and opening the front of the body.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-54ca628 e-flex e-con-boxed e-con e-parent\" data-id=\"54ca628\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-115e7b0 elementor-widget elementor-widget-template\" data-id=\"115e7b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"12942\" class=\"elementor elementor-12942\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2b96dd5e e-flex e-con-boxed e-con e-parent\" data-id=\"2b96dd5e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5031c038 e-con-full e-flex e-con e-child\" data-id=\"5031c038\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cb1a7fd elementor-widget elementor-widget-heading\" data-id=\"cb1a7fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Recommended Reading<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7448e5 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"e7448e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3e244a3a e-con-full e-flex e-con e-child\" data-id=\"3e244a3a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2e926ac7 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"2e926ac7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/shop.sivananda.at\/products\/the-complete-illustrated-book-of-yoga\" target=\"_blank\" tabindex=\"-1\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"232\" height=\"232\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/complete-illustrated-book-of-yoga.png\" class=\"attachment-full size-full wp-image-12929\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/complete-illustrated-book-of-yoga.png 232w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/complete-illustrated-book-of-yoga-150x150.png 150w\" sizes=\"(max-width: 232px) 100vw, 232px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\"><a href=\"https:\/\/shop.sivananda.at\/products\/the-complete-illustrated-book-of-yoga\" target=\"_blank\" rel=\"noopener\">Complete Illustrated Book of Yoga<\/a><\/h3><p class=\"elementor-image-box-description\">Swami Vishnudevananda<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3fbfa021 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"3fbfa021\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/shop.sivananda.at\/collections\/englische-titel\" target=\"_blank\" tabindex=\"-1\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"232\" height=\"232\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/yoga-your-home-practice-companion.png\" class=\"attachment-full size-full wp-image-12930\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/yoga-your-home-practice-companion.png 232w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/yoga-your-home-practice-companion-150x150.png 150w\" sizes=\"(max-width: 232px) 100vw, 232px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\"><a href=\"https:\/\/shop.sivananda.at\/collections\/englische-titel\" target=\"_blank\" rel=\"noopener\">Yoga: Your Home Practice Companion<\/a><\/h3><p class=\"elementor-image-box-description\">Sivananda Yoga Centres<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Cobra Pose Cobra Bhujangasana the 12 Basic asanas Cobra Pose: A graceful backbend that strengthens the back and opens the chest. Like a cobra with its hood raised, Bhujangasana or the Cobra pose arches the head and trunk gracefully upward. This backward-bending pose is one of the most effective ways to strengthen the back, because [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14248,"parent":2560,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-2745","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/2745","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/comments?post=2745"}],"version-history":[{"count":5,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/2745\/revisions"}],"predecessor-version":[{"id":14276,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/2745\/revisions\/14276"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/2560"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/media\/14248"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/media?parent=2745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}