YOGA ESSENTIALS
ASANA
This Month - Cobra
Cobra - Bhujangasana "Bhujanga" means a cobra in Sanskrit. This pose is called Bhujangasana because when the full pose is displayed, it lends one the appearance of a hooded cobra. Lying down on your tummy, feet together. · Place your hands beneath your shoulders, finger lined up with the end of the shoulders. Hold the elbows close to your sides. · As you breathe in, begin to raise your forehead, nose and chin, drawing the head back to where it still remains comfortable. Lengthen through the neck. · Continue to lift the chest upwards and back, being aware of each of the vertebra as they curve, one by one, into the backbend. · Press your pubic bone into the floor as you extend up through the crown of the head. · Lengthen the tips of the toes away from the hips. · Press down on the palms of the hands to lengthen the stretch from the hips up through the sides of the ribs, keeping the shoulders back and down away from the ears. · Lift the breastbone up towards the ceiling. Breathe normally as you hold the posture. Come out of the pose with as much awareness as you moved into it. Exhale as you begin to lower the chest back down, one vertebra at a time, lastly tucking under the chin, nose, and forehead. Strengthen the back muscles by activating them, so they help you lower the chest back down to the floor. Repeat 3 times, then rest and relax using the complete breath to replenish the body with oxygen and energy.
Caution: - Do not hold your breath during the pose.- Keep the shoulders down and away from the ears. - Tighten the buttocks if you have lower back discomfort - Let the feet be apart if you have lower back discomfort - Do not do if you have lordosis of the spine, hernia, ulcers or overactive thyroid glands or liver
Benefits: - Spine becomes flexible and elastic - Rigidity and fatigue of the back are removed - Kyphosis, lumbago and myalgia of the back are relieved - Increased abdominal pressure removes constipation - Tones the ovary and uterus, assisting in menstrual disorders Chakra Concentration: Swadhistana, Manipura