#WellnessWednesday - Yoga for Life: Week 18

Welcome to our #WellnessWednesday yoga primer. Yoga is a wonderful way to become attuned to your body and increase circulation and flexibility. Each week I'll offer you a pose with benefits and instruction.

Week 18: Bhujangasana / Baby Cobra


  • Strengthens back muscles, as well as arm muscles. Great prep pose for more advanced backbends.
  • Opens the chest and lungs.
  • Foundation and general alignment:
  • Legs engaged, the tops of your feet are flat on the floor and toes are pointing straight back.
  • Feet are hip distance apart.
  • Low belly is lifted, butt is not gripping.
  • Thumbs are at base of breast, about two inches away from your body.
  • Arms are lifting upper body from the ground, shoulders are in line with elbows.
  • Keep a natural curve in neck.
  • Extend out through the legs and up through the head.

Common Problems:

  • External rotation of the feet, knees and thighs.
  • Hands are cupping, not flat on the ground.
  • Heads pulls straining neck.
  • Arms and legs lack engagement.


  • Block between shins.
  • Sphinx, forearms on the ground.