Morning Energiser - Cobra And Baby Pose

Begin by lying on your stomach and place your palms beside the chest. Inhale to gently lift into Cobra Pose, opening through the chest and lengthening the spine, then exhale as you transition back into Baby Pose (Balasana), allowing the body to soften and rest. Move slowly between both postures while maintaining smooth and steady breathing.

This guided Cobra and Baby Pose (Bhujangasana and Balasana) posture practice offers a balanced experience of gentle activation and relaxation. The practice supports spinal mobility, tension release, breath awareness, and a calming reset for the body and mind. Ideal for gentle yoga, backbends, restorative movement, flexibility, relaxation, and stress relief.

Transcript

We'll move to a flow in baby and cobra pose. So let's start. We are sitting on our heels. Keep your heels under your buttocks, Keep your back straight. Now inhale, Take a deep breath here. And exhale, Stretch your hands forward, Rest your chest on the knees to baby pose, Balasana. If you're back. Is nice. And stretchy. You can keep your palms here but if you feel stiff in your back I would suggest that you widen your hands like this. Now from here we inhale. The shoulders forward and drop the pelvic on the floor to cobra posture. And exhale. Push the hip up! Child pose again. We'll repeat a few rounds of this now. So let's start. Keep your knees closer. You can also keep your knees slightly wider if that's more comfortable for you. If you are facing any kind of pain sitting into this posture, You can simply keep your toes tucked and sit like this. So we're going to stretch the hands forward as we exhale. Beginners can keep the hands slightly wider and as we inhale, We move forward and drop the pelvic, Open the chest. Do not shrug your shoulders like this. Keep the chest open. Toes tucked or relaxed, Whatever you like. And exhale back. To childbirth. Balasana. Again, Inhale, Move the shoulders forward, Dropping the pelvic, Opening the chest, Looking slightly upward. And exhale. Pushing the hip back. Child pose. Last time we are going to Try. And do. And advance variation by keeping the legs closer, Chest open, Looking towards the ceiling, Feeling a good stretch in the back here. Let your back relax, Do not hold it or tighten it. And exhale, Press your knees, Push your hip back too. Child posture. Take a break here for the next few seconds. Yeah.