Stretch and Strengthen with Inner Spring Yoga

As we stretch toward the latter park of the week, Inner Spring Yoga instructor Carrie Klaus offers a simple way to relax and unwind while stimulating and strengthening your body, all of which are possible via the Cobra Pose. You can learn more from Carrie – who co-owns Inner Spring Yoga in Jeffersonville and New Albany with her husband Rob – and her staff in person at one of the two studio locations. Find out more at

Inner Spring Yoga instructors Carrie Klaus (front) and Lydia Lagenour demonstrate Cobra Pose.

Inner Spring Yoga instructors Carrie Klaus (front) and Lydia Lagenour demonstrate Cobra Pose.

Cobra Pose (Bhujangasana)

  • Strengthens the spine
  • Stretches chest and lungs
  • Stimulates abdominal organs
  • Relieves fatigue

Lie on your stomach on the floor. Bring your hands underneath of your shoulders and lift up through the heads of your shoulders to bring your shoulder blades onto your back. Bring your legs together, rolling the inner thighs toward the ceiling. As you inhale, press your palms into the floor and lift your head, shoulders, and chest. Keep reaching forward with the crown of your head and keep your hip points and pubic bone on the floor.

**Tip: The goal is to find equal compression along the length of the spine, not to have a super deep backbend. Keep your elbows bent slightly, yet tucked into your ribs, and pull forward with your heart to move compression from your low back to your thoracic spine.


  • All asymmetrical yoga poses should be done on both sides to maintain balance in the body.
  • Breath should remain slow and calm while holding postures. Try to lengthen the inhalation and the exhalation and keep them equal in length.
  • Poses can be held for 3-5 breaths each.
  • Always seek the advice of your health care provider before beginning any new physical activity and visit a trained yoga instructor to ensure proper technique and alignment.


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