Spinx or Easy cobra pose

Saral Bhujangasana

  • Lie on the stomach with the legs straight and the feet together.
  • Place the palms of the hands on the floor shoulder width apart, in line with the forehead.
  • Slowly raise the head, shoulders and chest from the floor and bring the upper arms vertical.
  • Keeping the elbows, forearms and hands on the floor, hold for as long as comfortable then slowly release and lower the body down.
  • Practice up to 10 rounds.


  • Inhale while raising the head, shoulders and chest.
  • Breath normally in the final position.
  • Exhale while lowering the body down.


  • Smoothness and systematic lift in the spine.
  • Synchronizing the movement with the breath.
  • Swadhisthana chakra.


  • Headache.
  • Back conditions.


  • Helps to remove backache.
  • Strengthens the arms and shoulders and spine.
  • Stretches chest and lungs, shoulders, and abdomen.