Bhujangasana (Cobra Pose)
In this pose the spine is extended backwards from the ground, resembling a cobra rearing up.
How to do it
Lie on your stomach in Makarasana (Crocodile Pose). Point the toes and bring the legs into a straight alignment (knee caps facing straight down). The legs may be together (harder) or hip distance apart (easier). Bring the hands directly under the shoulders, elbows pointing straight back towards the feet. The forehead rests on the ground. Bring the shoulderblades together and draw them down the spine so that the tops of the shoulders are away from the ears. Lengthen the lower back. This is the starting position.
Inhale as you use the muscles of the back to lift your body up off the ground, the head facing directly ahead with the neck long. Then, use the arms to push you a little further if it is comfortable, and to support some of your weight, but as far as possible use the back muscles and press the feet, legs and hips into the floor to maintain the position. Keep the shoulders dropping down the back and the lower back long. The chin and forehead should form a vertical plane. Unless you are very flexible, your elbows will be bent; keep them pointing back towards the feet. After several breaths, exhale to lower down to the starting position. Follow this pose with Balasana (Child's Pose) to stretch out the whole back, especially the lower back, and rest. |
Variations
If your arms can straighten easily, and without hunching the shoulders up towards the ears, you may feel comfortable dropping the head back to extend the front of the neck. On no account lead this pose with the head and neck.
This pose works well in a dynamic version, moving up into the pose with each inhalation and back down to the ground with each exhalation. Tiryaka Bhujangasana (Side Cobra Pose) is a version where you twist and look back towards the right or left foot. Bhujangasana forms part of one variation of Surya Namaskar (Sun Salutation). |
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