COBRA POSE
Benefits:
- Expands the Chest
- Tones the spine
- Extends the spine
- Cultivates joy
- Moves one from the past into the present moment
- Helps alleviate depression
Questions about this pose?
Prep Poses:
Sphinx pose
Sarpasana
Contraindications:
Pregnancy (because of pressure on the belly)
Neck injury or pain
Some low back pain
FINDING THE POSE:
Bhujangasana is a belly backbend which primarily opens the upper back as opposed to mid and lower back. Backbends are more about repetition than holding the pose. When practicing this pose do more repetitions rather than just one held for a long time.
1.
Lying on your belly, with your feet hips width apart, place your hands beside your chest and bring your elbows in close to the sides. Point all of your toes straight back and come onto the tops of your thighs to internally rotate the legs slightly.
2.
Press the pinkie toenails into the ground and reach the inner heels back. Contract gluteus medius (if you can’t discern between gluteus medius and gluteus maximus, contract the entire buttocks). Move the sacrum into the body and away from the head. Lift the bottom of your belly.
3.
Inhaling, press down into your hands, keep the pubic bone on the floor, and lift the torso up, opening the chest. Extend the front of your body to lift your chin. Move the shoulder blades down and apart.
4.
Move the kidneys into the body as your reach your side waists forward and up. Do not strain. Keep the elbows bent or move the hands forward in space (away from your hips) to help open the chest. Lift the bottom of your belly to keep the low back from compressing.
5.
Stay for five to ten breaths, coming down on the exhalation.
6.
Rest with your forehead on the floor or on your hands for at least one full breath and repeat.