Stretch your back, hips, inner thighs, and more in Frog Cobra Pose…

Frog Cobra Pose (Bheka Bhujangasana) is a beginner-to-intermediate level backbend pose with an additional stretch for the inner thighs. It also offers a nice stretch for the groin, abdominal muscles, lower back, and chest. This pose also opens the heart and lungs, and is thought to relieve stress and anxiety, reduce back pain, and stimulate the Sacral and Heart chakras.

Be careful when doing this pose that you don’t over-extend your lower back. You do not have to straighten your arms completely. You may also choose to rest your weight on your forearms rather than coming up into the full back extension to avoid putting pressure on your lower back.

Those with carpal tunnel syndrome, back or wrist injuries, or who are pregnant should avoid this pose.

How to Do Frog Cobra Pose:

1. Begin in Child’s Pose (Balasana). From here, move your body forward slightly, gently rocking onto the crown of your head. Supporting your weight with your head and hands, slowly open your knees away from your body until your inner thighs are against the ground or mat, bottoms of the feet pressed together (or as close together as possible).
2. From here, press your palms actively into the ground. Straighten your arms and begin walking them closer toward your body, bringing them directly under the shoulders. As you walk your arms toward you your body will naturally begin to lift, but make sure you keep your legs pushing downward. Be sure not to push your limit; if you’re not flexible enough to press your thighs against the floor, stop pushing when you feel a significant amount of resistance.
3. Gently tilt your head back without applying pressure on the neck and look up. There should be a nice, smooth curve starting at your tailbone and running up through your head. If looking up is uncomfortable, keep your head facing forward and keep your gaze in front of you.
4. Hold this position for 30-60 seconds if possible, or just for a few deep breaths if you can feel the tension mounting. Increase the length of time as you feel your muscles become more flexible. To come out, lift the weight of your body with your hands to bring the knees back under you.

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