Sivananda yoga

The Cobra – Bhujangasana

December 24, 2012

We tend to overeat during the holidays; cobra is a great pose to aid digestions. Wait though 1-2 hours after eating before you attempt to do it!

  1. Lie with front of the body on the floor, body in a straight line. Rest one side of head on the floor. Bring legs and feet together; tops of feet rest on the floor, toes point back. Relax arms by the side, palms face the ceiling.
  2. Place forehead on the floor and palms of hands directly below shoulders; fingers spread wide and point forward. Bring arms close to the sides of the body, arms bent with elbows pointing towards the feet.
  3. Breathe in; raise head, shoulders and front of the body up off the floor (keeping pubic bone in contact with the floor).
  4. Breathe out; push palms down into the floor and raise body up as high as possible (keep pubic bone on floor). Open and expand the front of the body; face looks straight ahead.
  5. Take shoulders back; slowly drop head back and look up towards the ceiling (arms may be bent).
  6. Relax the buttocks and leg muscles (feel spine extending and flexing back)
  7. Hold the posture and breathe normally.
  8. Push the palms into the floor. Breathe out; lower the front of the body down onto the floor. Rest one side of the head on the floor, relax the arms by the sides, palms face the ceiling. Relax the front of the body down into the floor.

Benefits of the Cobra

  • Opens the chest
  • Helps respiratory problems
  • Strengthens pectorals
  • Beneficial for slopped disc problems
  • Brings flexibility to spine
  • Aids digestion
  • Tones the buttocks

Do not practice if you have abdominal problems, menstruating or pregnant. Take care if you have arthritic wrists or shoulders.

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