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Already have an account? A rock climber scaling the side of a mountain peak finds the courage to reach for the next handhold from knowing she’s safely tethered to her guide rope. It’s the same with yoga. You can dare to explore challenging poses if you know how to safely enter and come back out of a pose whenever you want. That is particularly true of Bhujangasana (Cobra Pose), an invigorating backbend stretch that can feel like an exciting journey. But if you tend to create most of the bend in your lower back, it can cause compression and pain, and excitement is quickly replaced by fear. Since the lower spine is naturally more flexible than the upper spine, it’s easy to overdo the arch there. Ideally, you work toward an even bend along the whole spine, including your neck. It helps if you learn to work carefully, making conscious choices each step of the way.

Adho mukha svanasanaCobra poseDownward facing dog poseBalance your backbend withSlight forwardStrengthen your upper backOpen your chestDownward facing dogPain free cobraSpace firstTight musclesWith careWith hand placementகோப்ரா போஸ்கீழ்நோக்கி எதிர்கொள்ளும் நாய் போஸ்கீழ்நோக்கி எதிர்கொள்ளும் நாய்