Tuesday, 9 April, 2019
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The Cobra pose or Bhujangasana is a basic Hatha yoga pose, and as such, is very often practiced either on its own, or as part of the Sun Salutations.
Bhujanga means snake in Sanskrit, and in this pose we imitate a snake lifting its head while working the shoulders, upper back and spine. The Bhujangasana is also believed to be a great aid for the digestive fire, helping to purify the body.
Step 1: To start the pose, lie on your stomach and place your forehead on the floor.
Step 2: You can have your feet together, or hip width apart.
Step 3: Keep the tops of your feet pressing against the floor.
Step 4: Place your hands underneath your shoulders, keeping your elbows close to your body.
Step 5: Draw your shoulder blades back and down, and try to maintain this throughout the pose.
Step 6: Draw your pubic bone towards the floor to stabilize your lower back, and press your feet actively onto the floor.
Step 7: With the next inhale, start lifting your head and chest off the floor. Be mindful of opening the chest, and don't place all of your weight onto your hands. Keep the elbows lightly bent and keep the back muscles working. Take your hands off from the floor for a moment to see what is a comfortable, maintainable height for you.
Step 8: Keep your shoulders relaxed.
Step 9: With exhale lower yourself back onto the ground.
Step 10: Take 2-3 rounds of inhaling yourself up into the cobra, and exhaling down to the floor. Then hold for 2-3 full breaths, and come back down. Rest on the floor for a few breaths, or enjoy Child's pose as a gentle counter pose.
