Cobra Pose Bhujangasana

: 2 min

: 30 score

: 3 kcal

Face Down Poses

Static

Favorable effect

Stimulates the functioning of the urinary system
Stimulates the functioning of the urinary bladder
Stimulates the functioning of the prostate gland
Strengthens the back muscles
Tones the entire body
Harmonizes the psycho-emotional sphere
Stimulates digestion

Contraindications

Pregnancy

Menstruation

Technique of execution

Come into lying face down position. Place your palms next to your chest. Keep your wrists directly under your elbows, and spread your legs hip-width apart. Slowly lift your torso up, activating your back muscles. Breathe evenly. Activate your glutes. Extend up through the crown of your head. Point your gaze straight ahead. Focus on your breath. Then bring your rib cage and forehead back down to the floor. Place your arms alongside your body and bring your legs together. Relax. Return to diamond pose.

What to do if it does not work out, as in the video

If you feel any discomfort, switch to Sphinx Pose 1 (elbow version of Cobra Pose).

Inhale and lift your torso up, stretching upwards with the crown of your head, and then bend backwards slowly. If you feel possible try to unbend your arms.

Where can I meet

Lesson search

Challenges

Cobra Pose occurs 85 times in ready-made lessons

Theme	Title	Time
Blood Pressure	A. Shishonin's Yoga for Hypertension 20 min	20 min
Immunity	Immune Boost 15 min	15 min
Immunity	Immune Boost 20 min	20 min
Immunity	Immune Boost 25 min	25 min
Immunity	Immune Boost 30 min	30 min
Immunity	Immune Boost 45 min	45 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 90 min	90 min
Relax	Anti-Stress 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Energy	Cheer U Up 45 min	45 min
Energy	Cheer U Up 60 min	60 min
Energy	Cheer U Up 90 min	90 min
Relax	Night Yoga 90 min	90 min
Liver	Healthy Liver 90 min	90 min
Head	Healthy Neck 25 min	25 min
Head	Healthy Neck 30 min	30 min
Head	Healthy Neck 45 min	45 min
Head	Healthy Neck 60 min	60 min
Head	Healthy Neck 90 min	90 min
Digestion	Healthy Digestion 10 min	10 min
Digestion	Healthy Digestion 15 min	15 min
Digestion	Healthy Digestion 20 min	20 min
Digestion	Healthy Digestion 25 min	25 min
Digestion	Healthy Digestion 30 min	30 min
Digestion	Healthy Digestion 45 min	45 min
Digestion	Healthy Digestion 60 min	60 min
Digestion	Healthy Digestion 90 min	90 min
Aging	Yoga 60+ for Anxiety Release 30 min	30 min
Abs	6-Pack 45 min	45 min
Abs	6-Pack 60 min	60 min
Abs	6-Pack 90 min	90 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Relax	Moon Yoga 90 min	90 min
Head	Headache Relief 90 min	90 min
Sports	Post-Run 90 min	90 min
Weight Loss	Weight Loss I 90 min	90 min
Back	Posture Correction 20 min	20 min
Back	Posture Correction 25 min	25 min
Back	Posture Correction 30 min	30 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 60 min	60 min
Back	Posture Correction 90 min	90 min
Traveling	Post Roadtrip 60 min	60 min
Traveling	Post Roadtrip 90 min	90 min
Varicose Veins	Varicose Veins 60 min	60 min
Varicose Veins	Varicose Veins 90 min	90 min
Liver	Quit Drinking 90 min	90 min
Habits	Quit Smoking 25 min	25 min
Habits	Quit Smoking 60 min	60 min
Habits	Quit Smoking 90 min	90 min
Energy	Tibetan gymnastics 20 min	20 min
Energy	Tibetan gymnastics 90 min	90 min
Depression	Release from anxiety 20 min	20 min
Energy	Static Complex 90 min	90 min
Sex	Prolongation of pleasure 90 min	90 min
Advanced	Yoga for Advanced 30 min	30 min
Advanced	Yoga for Advanced 45 min	45 min
Advanced	Yoga for Advanced 90 min	90 min
Relax	Releasing Muscle Blocks 10 min	10 min
Relax	Releasing Muscle Blocks 15 min	15 min
Relax	Releasing Muscle Blocks 20 min	20 min
Relax	Releasing Muscle Blocks 25 min	25 min
Relax	Releasing Muscle Blocks 30 min	30 min
Relax	Releasing Muscle Blocks 45 min	45 min
Relax	Releasing Muscle Blocks 60 min	60 min
Relax	Releasing Muscle Blocks 90 min	90 min
Weight Loss	Fit Body 60 min	60 min
Weight Loss	Fit Body 90 min	90 min
Stress	Inner Harmony 15 min	15 min
Stress	Inner Harmony 30 min	30 min
Stress	Inner Harmony 45 min	45 min
Stress	Inner Harmony 60 min	60 min
Relax	Yin yoga 20 min	20 min
Relax	Yin yoga 25 min	25 min
Relax	Yin yoga 30 min	30 min
Relax	Yin yoga 45 min	45 min
Relax	Yin yoga 60 min	60 min
Relax	Yin yoga 90 min	90 min
Stress	Yoga after a workday 90 min	90 min
Back	Yoga for Hyperkyphosis 45 min	45 min
Back	Yoga for Hyperkyphosis 60 min	60 min
Sports	Yoga for Cyclists 90 min	90 min
Sports	Yoga for Football Players 60 min	60 min
Sports	Yoga for Football Players 90 min	90 min

Cobra Pose occurs 119 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 2, 3, 4, 7, 9, 13, 14, 18, 19, 26, 27, 28	4 w.	2, 3, 4, 7, 9, 13, 14, 18, 19, 26, 27, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 11, 19, 20, 21, 23, 25, 28	4 w.	11, 19, 20, 21, 23, 25, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 5, 13, 15, 17, 22, 26, 27, 28	4 w.	5, 13, 15, 17, 22, 26, 27, 28
Back	Healthy Spine in 28 Days 4 w. Day: 4, 5, 8, 9, 11, 13, 14, 15, 16, 17, 22, 26, 27	4 w.	4, 5, 8, 9, 11, 13, 14, 15, 16, 17, 22, 26, 27
Stress	Anti-Stress in 28 Days 4 w. Day: 2, 3, 5, 7, 8, 11, 17, 20, 23, 25, 27	4 w.	2, 3, 5, 7, 8, 11, 17, 20, 23, 25, 27
Depression	Overcoming Depression in 28 Days 4 w. Day: 3, 4, 5, 9, 11, 19, 20, 21, 22, 23, 27, 28	4 w.	3, 4, 5, 9, 11, 19, 20, 21, 22, 23, 27, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 21, 23, 25, 27, 28	4 w.	21, 23, 25, 27, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 28	4 w.	28
Flexibility	Yoga Start in 21 Days 3 w. Day: 14, 15, 21	3 w.	14, 15, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 9, 13, 14, 19, 21, 22, 23, 28	4 w.	9, 13, 14, 19, 21, 22, 23, 28
Back	Royal Posture in 28 Days 4 w. Day: 14, 15, 22, 23, 25, 26, 27	4 w.	14, 15, 22, 23, 25, 26, 27
Abs	6-Pack in 28 Days 4 w. Day: 8, 9, 16, 21, 22, 23, 25, 26, 27, 28	4 w.	8, 9, 16, 21, 22, 23, 25, 26, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 9	4 w.	9
Weight Loss	Weight Loss in 14 Days 2 w. Day: 8, 11, 12, 13, 14	2 w.	8, 11, 12, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 4, 5	1 w.	4, 5
Weight Loss	Weight Loss in 21 Days 3 w. Day: 7, 8, 9, 10, 11, 13, 14, 15, 17, 19, 21	3 w.	7, 8, 9, 10, 11, 13, 14, 15, 17, 19, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 7, 8, 9, 19, 20, 21, 25	4 w.	7, 8, 9, 19, 20, 21, 25
Waist	Slim Waist in 28 Days 4 w. Day: 9, 10, 11, 12, 13, 14, 15, 16, 17, 21, 22, 23, 27, 28	4 w.	9, 10, 11, 12, 13, 14, 15, 16, 17, 21, 22, 23, 27, 28
Arms	Strong Arms in 28 Days 4 w. Day: 8, 9, 11, 14, 17, 23, 26, 28	4 w.	8, 9, 11, 14, 17, 23, 26, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 9, 10, 11, 13, 21, 23, 27	4 w.	9, 10, 11, 13, 21, 23, 27
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 15	4 w.	15
Relax	Relaxation in 28 Days 4 w. Day: 8, 9, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 28	4 w.	8, 9, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 28
Depression	Overcoming Depression in 14 Days 2 w. Day: 8, 14	2 w.	8, 14
Abs	6-Pack in 14 Days 2 w. Day: 1, 3, 4, 10, 11, 14	2 w.	1, 3, 4, 10, 11, 14
Stress	Anti-Stress in 14 Days 2 w. Day: 8, 12, 14	2 w.	8, 12, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 1, 7	2 w.	1, 7
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 6	2 w.	6
Energy	Cheerful Morning in 14 Days 2 w. Day: 7, 8, 10, 11, 12	2 w.	7, 8, 10, 11, 12
Back	Royal Posture in 14 Days 2 w. Day: 9, 11, 12, 14	2 w.	9, 11, 12, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 5, 6, 7, 8, 10, 13	2 w.	1, 5, 6, 7, 8, 10, 13
Relax	Relaxation in 7 Days 1 w. Day: 7	1 w.	7
Arms	Strong Arms in 7 Days 1 w. Day: 5	1 w.	5
Sleep	Healthy Sleep in 7 Days 1 w. Day: 4	1 w.	4
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 4	1 w.	4
Back	Royal Posture in 7 Days 1 w. Day: 1, 2, 6, 7	1 w.	1, 2, 6, 7
Energy	Energy Wake Up in 7 Days 1 w. Day: 5	1 w.	5
Stress	Anti-Stress in 7 Days 1 w. Day: 2	1 w.	2
Immunity	Boost Your Immune in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 9	2 w.	9
Relax	Relaxation in 14 Days 2 w. Day: 5	2 w.	5
Immunity	Boost Your Immune in 14 Days 2 w. Day: 6, 13	2 w.	6, 13
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 13, 20	3 w.	1, 2, 3, 4, 5, 6, 7, 13, 20
Flexibility	Flexible Body in 21 Days 3 w. Day: 8, 12, 13, 14, 15, 17, 20	3 w.	8, 12, 13, 14, 15, 17, 20
Stress	Anti-Stress in 21 Days 3 w. Day: 2, 15, 19, 21	3 w.	2, 15, 19, 21
Depression	Overcoming Depression in 21 Days 3 w. Day: 15, 21	3 w.	15, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 5	3 w.	5
Sleep	Healthy Sleep in 21 Days 3 w. Day: 4	3 w.	4
Back	Royal Posture in 21 Days 3 w. Day: 1, 2, 6, 7, 16, 18, 19, 21	3 w.	1, 2, 6, 7, 16, 18, 19, 21
Abs	6-Pack in 21 Days 3 w. Day: 8, 10, 11, 17, 18, 21	3 w.	8, 10, 11, 17, 18, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 14, 15, 17, 18, 19	3 w.	14, 15, 17, 18, 19
Waist	Slim Waist in 21 Days 3 w. Day: 4, 8, 14	3 w.	4, 8, 14
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 16	3 w.	16
Arms	Strong Arms in 21 Days 3 w. Day: 5	3 w.	5
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 13	3 w.	13
Relax	Relaxation in 21 Days 3 w. Day: 7, 12	3 w.	7, 12
Habits	Quit Smoking in 14 Days 2 w. Day: 9, 13	2 w.	9, 13
Habits	Quit Smoking in 21 Days 3 w. Day: 11, 17, 18	3 w.	11, 17, 18
Habits	Quit Smoking in 28 Days 4 w. Day: 16, 25, 26	4 w.	16, 25, 26
Habits	Stop Drinking in 7 Days 1 w. Day: 4	1 w.	4
Habits	Stop Drinking in 14 Days 2 w. Day: 13	2 w.	13
Habits	Stop Drinking in 21 Days 3 w. Day: 12, 14, 18	3 w.	12, 14, 18
Habits	Stop Drinking in 28 Days 4 w. Day: 18	4 w.	18
Energy	Static complex in 7 days 1 w. Day: 3	1 w.	3
Energy	Static complex in 14 days 2 w. Day: 4, 14	2 w.	4, 14
Energy	Static complex in 21 days 3 w. Day: 10, 12, 14, 16	3 w.	10, 12, 14, 16
Energy	Static complex in 28 days 4 w. Day: 12, 13, 15, 19, 23, 25, 26, 27	4 w.	12, 13, 15, 19, 23, 25, 26, 27
Stress	Release from anxiety in 7 days 1 w. Day: 3	1 w.	3
Stress	Release from anxiety in 14 days 2 w. Day: 7	2 w.	7
Stress	Release from anxiety in 21 days 3 w. Day: 10, 14, 16, 17, 19, 20	3 w.	10, 14, 16, 17, 19, 20
Stress	Release from anxiety in 28 days 4 w. Day: 6, 10, 19, 27	4 w.	6, 10, 19, 27
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 20, 30, 34, 40, 54, 79	12 w.	20, 30, 34, 40, 54, 79
Split	Front split in 28 Days 4 w. Day: 13, 24	4 w.	13, 24
Split	Side split in 28 days 4 w. Day: 1	4 w.	1
Split	Side split in 35 days 5 w. Day: 19, 25	5 w.	19, 25
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 1, 6	1 w.	1, 6
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 2, 9, 10	2 w.	2, 9, 10
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 5, 9, 15, 18, 20	3 w.	5, 9, 15, 18, 20
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 5, 17, 18	4 w.	5, 17, 18
Joints	Hip Opening in 14 Days 2 w. Day: 8	2 w.	8
Joints	Hip Opening in 21 Days 3 w. Day: 4, 6	3 w.	4, 6
Joints	Hip Opening in 28 Days 4 w. Day: 11, 25	4 w.	11, 25
Harmony	Inner Harmony in 7 Days 1 w. Day: 7	1 w.	7
Harmony	Inner Harmony in 14 Days 2 w. Day: 13	2 w.	13
Harmony	Inner Harmony in 21 Days 3 w. Day: 9, 12, 14, 18	3 w.	9, 12, 14, 18
Harmony	Inner Harmony in 28 Days 4 w. Day: 2, 12, 20, 24, 27	4 w.	2, 12, 20, 24, 27
Cardio	Healthy Heart in 14 Days 2 w. Day: 5, 14	2 w.	5, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 4, 6, 15	3 w.	4, 6, 15
Cardio	Healthy Heart in 28 Days 4 w. Day: 11, 22	4 w.	11, 22
Advanced	Yoga for Advanced in 7 days 1 w. Day: 3	1 w.	3
Advanced	Yoga for Advanced in 14 days 2 w. Day: 7	2 w.	7
Advanced	Yoga for Advanced in 21 days 3 w. Day: 4, 8, 13	3 w.	4, 8, 13
Advanced	Yoga for Advanced in 28 days 4 w. Day: 11, 23	4 w.	11, 23
Advanced	Yoga for Advanced in 35 days 5 w. Day: 1, 6, 11, 22	5 w.	1, 6, 11, 22
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 5	2 w.	5
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 3, 8, 19	3 w.	3, 8, 19
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 15, 19, 22	4 w.	15, 19, 22
Neck	Healthy Neck in 7 Days 1 w. Day: 7	1 w.	7
Neck	Healthy Neck in 14 Days 2 w. Day: 2, 12	2 w.	2, 12
Neck	Healthy Neck in 21 Days 3 w. Day: 13	3 w.	13
Neck	Healthy Neck in 28 Days 4 w. Day: 12, 17, 23, 26	4 w.	12, 17, 23, 26
Head	Relief from headache in 7 days 1 w. Day: 1, 3	1 w.	1, 3
Head	Relief from headache in 14 days 2 w. Day: 5, 9, 10, 13	2 w.	5, 9, 10, 13
Head	Relief from headache in 21 days 3 w. Day: 13	3 w.	13
Head	Relief from headache in 28 days 4 w. Day: 2, 9, 17, 18, 20, 25, 26	4 w.	2, 9, 17, 18, 20, 25, 26
Weight Loss	Slim Body in 7 Days 1 w. Day: 1	1 w.	1
Weight Loss	Slim Body in 21 Days 3 w. Day: 1, 6, 11, 13, 20	3 w.	1, 6, 11, 13, 20
Weight Loss	Slim Body in 28 Days 4 w. Day: 3, 11, 12, 21, 26	4 w.	3, 11, 12, 21, 26
Breasts	Beautiful Chest in 7 Days 1 w. Day: 2, 3, 7	1 w.	2, 3, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 1, 5, 11	2 w.	1, 5, 11
Breasts	Beautiful Chest in 21 Days 3 w. Day: 1, 5, 9, 19, 20	3 w.	1, 5, 9, 19, 20
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 5, 10, 16, 19, 27	4 w.	1, 5, 10, 16, 19, 27
Digestion	Healthy Digestion in 7 Days 1 w. Day: 1, 3, 5, 7	1 w.	1, 3, 5, 7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 4, 5, 7, 8, 12	2 w.	2, 4, 5, 7, 8, 12
Digestion	Healthy Digestion in 21 Days 3 w. Day: 5, 7, 9, 11, 13, 15, 16, 18	3 w.	5, 7, 9, 11, 13, 15, 16, 18
Digestion	Healthy Digestion in 28 Days 4 w. Day: 1, 6, 13, 14, 20, 21, 23	4 w.	1, 6, 13, 14, 20, 21, 23
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 1, 2, 5	1 w.	1, 2, 5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 2, 7, 8, 11	2 w.	2, 7, 8, 11
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 1, 19	3 w.	1, 19
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 20, 23	4 w.	20, 23

Details of the exercise

Where can I meet

Lesson search

Challenges

Cobra Pose occurs 85 times in ready-made lessons

Lesson	Duration
A. Shishonin's Yoga for Hypertension	20 min
Immune Boost	15 min
Immune Boost	20 min
Immune Boost	25 min
Immune Boost	30 min
Immune Boost	45 min
Immune Boost	60 min
Immune Boost	90 min
Anti-Stress	60 min
Anti-Stress	90 min
Cheer U Up	45 min
Cheer U Up	60 min
Cheer U Up	90 min
Night Yoga	90 min
Healthy Liver	90 min
Healthy Neck	25 min
Healthy Neck	30 min
Healthy Neck	45 min
Healthy Neck	60 min
Healthy Neck	90 min
Healthy Digestion	10 min
Healthy Digestion	15 min
Healthy Digestion	20 min
Healthy Digestion	25 min
Healthy Digestion	30 min
Healthy Digestion	45 min
Healthy Digestion	60 min
Healthy Digestion	90 min
Yoga 60+ for Anxiety Release	30 min
6-Pack	45 min
6-Pack	60 min
6-Pack	90 min
Lungs Lymphatic Drainage	90 min
Moon Yoga	90 min
Headache Relief	90 min
Post-Run	90 min
Weight Loss I	90 min
Posture Correction	20 min
Posture Correction	25 min
Posture Correction	30 min
Posture Correction	45 min
Posture Correction	60 min
Posture Correction	90 min
Post Roadtrip	60 min
Post Roadtrip	90 min
Varicose Veins	60 min
Varicose Veins	90 min
Quit Drinking	90 min
Quit Smoking	25 min
Quit Smoking	60 min
Quit Smoking	90 min
Tibetan gymnastics	20 min
Tibetan gymnastics	90 min
Release from anxiety	20 min
Static Complex	90 min
Prolongation of pleasure	90 min
Yoga for Advanced	30 min
Yoga for Advanced	45 min
Yoga for Advanced	90 min
Releasing Muscle Blocks	10 min
Releasing Muscle Blocks	15 min
Releasing Muscle Blocks	20 min
Releasing Muscle Blocks	25 min
Releasing Muscle Blocks	30 min
Releasing Muscle Blocks	45 min
Releasing Muscle Blocks	60 min
Releasing Muscle Blocks	90 min
Fit Body	60 min
Fit Body	90 min
Inner Harmony	15 min
Inner Harmony	30 min
Inner Harmony	45 min
Inner Harmony	60 min
Yin yoga	20 min
Yin yoga	25 min
Yin yoga	30 min
Yin yoga	45 min
Yin yoga	60 min
Yin yoga	90 min
Yoga after a workday	90 min
Yoga for Hyperkyphosis	45 min
Yoga for Hyperkyphosis	60 min
Yoga for Cyclists	90 min
Yoga for Football Players	60 min
Yoga for Football Players	90 min

Cobra Pose occurs 119 times in ready-made courses

Theme	Title	Duration	Day
Immunity	Boost Your Immune in 28 Days 4 w. Day: 2, 3, 4, 7, 9, 13, 14, 18, 19, 26, 27, 28	4 w.	2, 3, 4, 7, 9, 13, 14, 18, 19, 26, 27, 28
Flexibility	Flexible Body in 28 Days 4 w. Day: 11, 19, 20, 21, 23, 25, 28	4 w.	11, 19, 20, 21, 23, 25, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 5, 13, 15, 17, 22, 26, 27, 28	4 w.	5, 13, 15, 17, 22, 26, 27, 28
Back	Healthy Spine in 28 Days 4 w. Day: 4, 5, 8, 9, 11, 13, 14, 15, 16, 17, 22, 26, 27	4 w.	4, 5, 8, 9, 11, 13, 14, 15, 16, 17, 22, 26, 27
Stress	Anti-Stress in 28 Days 4 w. Day: 2, 3, 5, 7, 8, 11, 17, 20, 23, 25, 27	4 w.	2, 3, 5, 7, 8, 11, 17, 20, 23, 25, 27
Depression	Overcoming Depression in 28 Days 4 w. Day: 3, 4, 5, 9, 11, 19, 20, 21, 22, 23, 27, 28	4 w.	3, 4, 5, 9, 11, 19, 20, 21, 22, 23, 27, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 21, 23, 25, 27, 28	4 w.	21, 23, 25, 27, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 28	4 w.	28
Flexibility	Yoga Start in 21 Days 3 w. Day: 14, 15, 21	3 w.	14, 15, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 9, 13, 14, 19, 21, 22, 23, 28	4 w.	9, 13, 14, 19, 21, 22, 23, 28
Back	Royal Posture in 28 Days 4 w. Day: 14, 15, 22, 23, 25, 26, 27	4 w.	14, 15, 22, 23, 25, 26, 27
Abs	6-Pack in 28 Days 4 w. Day: 8, 9, 16, 21, 22, 23, 25, 26, 27, 28	4 w.	8, 9, 16, 21, 22, 23, 25, 26, 27, 28
Energy	Cheerful Morning in 28 Days 4 w. Day: 9	4 w.	9
Weight Loss	Weight Loss in 14 Days 2 w. Day: 8, 11, 12, 13, 14	2 w.	8, 11, 12, 13, 14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 4, 5	1 w.	4, 5
Weight Loss	Weight Loss in 21 Days 3 w. Day: 7, 8, 9, 10, 11, 13, 14, 15, 17, 19, 21	3 w.	7, 8, 9, 10, 11, 13, 14, 15, 17, 19, 21
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 7, 8, 9, 19, 20, 21, 25	4 w.	7, 8, 9, 19, 20, 21, 25
Waist	Slim Waist in 28 Days 4 w. Day: 9, 10, 11, 12, 13, 14, 15, 16, 17, 21, 22, 23, 27, 28	4 w.	9, 10, 11, 12, 13, 14, 15, 16, 17, 21, 22, 23, 27, 28
Arms	Strong Arms in 28 Days 4 w. Day: 8, 9, 11, 14, 17, 23, 26, 28	4 w.	8, 9, 11, 14, 17, 23, 26, 28
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 9, 10, 11, 13, 21, 23, 27	4 w.	9, 10, 11, 13, 21, 23, 27
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 15	4 w.	15
Relax	Relaxation in 28 Days 4 w. Day: 8, 9, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 28	4 w.	8, 9, 11, 13, 14, 15, 16, 17, 19, 20, 21, 22, 23, 25, 26, 28
Depression	Overcoming Depression in 14 Days 2 w. Day: 8, 14	2 w.	8, 14
Abs	6-Pack in 14 Days 2 w. Day: 1, 3, 4, 10, 11, 14	2 w.	1, 3, 4, 10, 11, 14
Stress	Anti-Stress in 14 Days 2 w. Day: 8, 12, 14	2 w.	8, 12, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 1, 7	2 w.	1, 7
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 6	2 w.	6
Energy	Cheerful Morning in 14 Days 2 w. Day: 7, 8, 10, 11, 12	2 w.	7, 8, 10, 11, 12
Back	Royal Posture in 14 Days 2 w. Day: 9, 11, 12, 14	2 w.	9, 11, 12, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 1, 5, 6, 7, 8, 10, 13	2 w.	1, 5, 6, 7, 8, 10, 13
Relax	Relaxation in 7 Days 1 w. Day: 7	1 w.	7
Arms	Strong Arms in 7 Days 1 w. Day: 5	1 w.	5
Sleep	Healthy Sleep in 7 Days 1 w. Day: 4	1 w.	4
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 4	1 w.	4
Back	Royal Posture in 7 Days 1 w. Day: 1, 2, 6, 7	1 w.	1, 2, 6, 7
Energy	Energy Wake Up in 7 Days 1 w. Day: 5	1 w.	5
Stress	Anti-Stress in 7 Days 1 w. Day: 2	1 w.	2
Immunity	Boost Your Immune in 7 Days 1 w. Day: 1, 2, 3, 4, 5, 6, 7	1 w.	1, 2, 3, 4, 5, 6, 7
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 9	2 w.	9
Relax	Relaxation in 14 Days 2 w. Day: 5	2 w.	5
Immunity	Boost Your Immune in 14 Days 2 w. Day: 6, 13	2 w.	6, 13
Immunity	Boost Your Immune in 21 Days 3 w. Day: 1, 2, 3, 4, 5, 6, 7, 13, 20	3 w.	1, 2, 3, 4, 5, 6, 7, 13, 20
Flexibility	Flexible Body in 21 Days 3 w. Day: 8, 12, 13, 14, 15, 17, 20	3 w.	8, 12, 13, 14, 15, 17, 20
Stress	Anti-Stress in 21 Days 3 w. Day: 2, 15, 19, 21	3 w.	2, 15, 19, 21
Depression	Overcoming Depression in 21 Days 3 w. Day: 15, 21	3 w.	15, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 5	3 w.	5
Sleep	Healthy Sleep in 21 Days 3 w. Day: 4	3 w.	4
Back	Royal Posture in 21 Days 3 w. Day: 1, 2, 6, 7, 16, 18, 19, 21	3 w.	1, 2, 6, 7, 16, 18, 19, 21
Abs	6-Pack in 21 Days 3 w. Day: 8, 10, 11, 17, 18, 21	3 w.	8, 10, 11, 17, 18, 21
Energy	Cheerful Morning in 21 Days 3 w. Day: 14, 15, 17, 18, 19	3 w.	14, 15, 17, 18, 19
Waist	Slim Waist in 21 Days 3 w. Day: 4, 8, 14	3 w.	4, 8, 14
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 16	3 w.	16
Arms	Strong Arms in 21 Days 3 w. Day: 5	3 w.	5
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 13	3 w.	13
Relax	Relaxation in 21 Days 3 w. Day: 7, 12	3 w.	7, 12
Habits	Quit Smoking in 14 Days 2 w. Day: 9, 13	2 w.	9, 13
Habits	Quit Smoking in 21 Days 3 w. Day: 11, 17, 18	3 w.	11, 17, 18
Habits	Quit Smoking in 28 Days 4 w. Day: 16, 25, 26	4 w.	16, 25, 26
Habits	Stop Drinking in 7 Days 1 w. Day: 4	1 w.	4
Habits	Stop Drinking in 14 Days 2 w. Day: 13	2 w.	13
Habits	Stop Drinking in 21 Days 3 w. Day: 12, 14, 18	3 w.	12, 14, 18
Habits	Stop Drinking in 28 Days 4 w. Day: 18	4 w.	18
Energy	Static complex in 7 days 1 w. Day: 3	1 w.	3
Energy	Static complex in 14 days 2 w. Day: 4, 14	2 w.	4, 14
Energy	Static complex in 21 days 3 w. Day: 10, 12, 14, 16	3 w.	10, 12, 14, 16
Energy	Static complex in 28 days 4 w. Day: 12, 13, 15, 19, 23, 25, 26, 27	4 w.	12, 13, 15, 19, 23, 25, 26, 27
Stress	Release from anxiety in 7 days 1 w. Day: 3	1 w.	3
Stress	Release from anxiety in 14 days 2 w. Day: 7	2 w.	7
Stress	Release from anxiety in 21 days 3 w. Day: 10, 14, 16, 17, 19, 20	3 w.	10, 14, 16, 17, 19, 20
Stress	Release from anxiety in 28 days 4 w. Day: 6, 10, 19, 27	4 w.	6, 10, 19, 27
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 20, 30, 34, 40, 54, 79	12 w.	20, 30, 34, 40, 54, 79
Split	Front split in 28 Days 4 w. Day: 13, 24	4 w.	13, 24
Split	Side split in 28 days 4 w. Day: 1	4 w.	1
Split	Side split in 35 days 5 w. Day: 19, 25	5 w.	19, 25
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 1, 6	1 w.	1, 6
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 2, 9, 10	2 w.	2, 9, 10
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 5, 9, 15, 18, 20	3 w.	5, 9, 15, 18, 20
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 5, 17, 18	4 w.	5, 17, 18
Joints	Hip Opening in 14 Days 2 w. Day: 8	2 w.	8
Joints	Hip Opening in 21 Days 3 w. Day: 4, 6	3 w.	4, 6
Joints	Hip Opening in 28 Days 4 w. Day: 11, 25	4 w.	11, 25
Harmony	Inner Harmony in 7 Days 1 w. Day: 7	1 w.	7
Harmony	Inner Harmony in 14 Days 2 w. Day: 13	2 w.	13
Harmony	Inner Harmony in 21 Days 3 w. Day: 9, 12, 14, 18	3 w.	9, 12, 14, 18
Harmony	Inner Harmony in 28 Days 4 w. Day: 2, 12, 20, 24, 27	4 w.	2, 12, 20, 24, 27
Cardio	Healthy Heart in 14 Days 2 w. Day: 5, 14	2 w.	5, 14
Cardio	Healthy Heart in 21 Days 3 w. Day: 4, 6, 15	3 w.	4, 6, 15
Cardio	Healthy Heart in 28 Days 4 w. Day: 11, 22	4 w.	11, 22
Advanced	Yoga for Advanced in 7 days 1 w. Day: 3	1 w.	3
Advanced	Yoga for Advanced in 14 days 2 w. Day: 7	2 w.	7
Advanced	Yoga for Advanced in 21 days 3 w. Day: 4, 8, 13	3 w.	4, 8, 13
Advanced	Yoga for Advanced in 28 days 4 w. Day: 11, 23	4 w.	11, 23
Advanced	Yoga for Advanced in 35 days 5 w. Day: 1, 6, 11, 22	5 w.	1, 6, 11, 22
After Pregnancy	Recovery After Childbirth in 14 Days 2 w. Day: 5	2 w.	5
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 3, 8, 19	3 w.	3, 8, 19
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 15, 19, 22	4 w.	15, 19, 22
Neck	Healthy Neck in 7 Days 1 w. Day: 7	1 w.	7
Neck	Healthy Neck in 14 Days 2 w. Day: 2, 12	2 w.	2, 12
Neck	Healthy Neck in 21 Days 3 w. Day: 13	3 w.	13
Neck	Healthy Neck in 28 Days 4 w. Day: 12, 17, 23, 26	4 w.	12, 17, 23, 26
Head	Relief from headache in 7 days 1 w. Day: 1, 3	1 w.	1, 3
Head	Relief from headache in 14 days 2 w. Day: 5, 9, 10, 13	2 w.	5, 9, 10, 13
Head	Relief from headache in 21 days 3 w. Day: 13	3 w.	13
Head	Relief from headache in 28 days 4 w. Day: 2, 9, 17, 18, 20, 25, 26	4 w.	2, 9, 17, 18, 20, 25, 26
Weight Loss	Slim Body in 7 Days 1 w. Day: 1	1 w.	1
Weight Loss	Slim Body in 21 Days 3 w. Day: 1, 6, 11, 13, 20	3 w.	1, 6, 11, 13, 20
Weight Loss	Slim Body in 28 Days 4 w. Day: 3, 11, 12, 21, 26	4 w.	3, 11, 12, 21, 26
Breasts	Beautiful Chest in 7 Days 1 w. Day: 2, 3, 7	1 w.	2, 3, 7
Breasts	Beautiful Chest in 14 Days 2 w. Day: 1, 5, 11	2 w.	1, 5, 11
Breasts	Beautiful Chest in 21 Days 3 w. Day: 1, 5, 9, 19, 20	3 w.	1, 5, 9, 19, 20
Breasts	Beautiful Chest in 28 Days 4 w. Day: 1, 5, 10, 16, 19, 27	4 w.	1, 5, 10, 16, 19, 27
Digestion	Healthy Digestion in 7 Days 1 w. Day: 1, 3, 5, 7	1 w.	1, 3, 5, 7
Digestion	Healthy Digestion in 14 Days 2 w. Day: 2, 4, 5, 7, 8, 12	2 w.	2, 4, 5, 7, 8, 12
Digestion	Healthy Digestion in 21 Days 3 w. Day: 5, 7, 9, 11, 13, 15, 16, 18	3 w.	5, 7, 9, 11, 13, 15, 16, 18
Digestion	Healthy Digestion in 28 Days 4 w. Day: 1, 6, 13, 14, 20, 21, 23	4 w.	1, 6, 13, 14, 20, 21, 23
Sex	The prolongation of sexual pleasure for 7 days 1 w. Day: 1, 2, 5	1 w.	1, 2, 5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 2, 7, 8, 11	2 w.	2, 7, 8, 11
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 1, 19	3 w.	1, 19
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 20, 23	4 w.	20, 23

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Focus

Strength

Mobility

Balance

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Cobra Pose Bhujangasana

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Cobra Pose Bhujangasana

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Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

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Details of the exercise

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Cobra Pose : video with the correct technique of performing the asana

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