This is the latest article in our yoga central series and today we will be looking at a pose known as Cobra Pose or Bhujangasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.
How to Carry Out the Pose
We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.
1. Begin lying on your front on the floor. Interlock your hands behind your back, resting on your hips, keep the elbows slightly bent. Breath in, expanding the chest and breath out and lift the up off the chest keeping the elbows slightly bent. Hold for about 10 seconds and then release placing your hands under your shoulders.
2. With your hands under your shoulders in the floor anchor the pose by pressing the hips and the feet firmly into the ground. Do not over activate the bottom.
3. Now breath in an gently lift your torso of the ground, keeping the elbows bent. Imagine your hands are still interlocked behind your back. Keeping the neck long gently lift up until you are comfortable or until the arms are straight. Do not compress the neck and keep your gaze forward and slightly down.
4. If you are comfortable and can keep the neck long, take the head back deepening the pose. Continue to keep your gaze slightly down. Remember to anchor the pose through your feet and your hips.
5. Hold the pose for 15 to 30 seconds and remember to breath. Then exhale and gently lower yourself back to the ground and rest. Repeat the exercise.
Tips and Precautions
If you are new to this pose then it is important not to strain your back. Only lift yourself as far as is comfortable and gradually build up to the full pose. If you are very stiff then you may want to use a chair to make the pose easier. You can place a folding chair against the wall and place your hands on your chair and the balls of your feet on the floor to do the pose.
This pose is not suited to everyone and you should ensure that you do not push yourself further than you can naturally move. Often if people spend a lot of time sitting or driving due to work the lower back can become tight and it is important to take this pose slowly. There are some circumstances when you should not carry out this pose and that includes if you have a back injury or suffer from carpel tunnel syndrome or headaches. You should also not consider carrying out this pose if you are pregnant.
Benefits and Focus
There are a large number of benefits to carrying out this pose and is one that focuses on the lower back and aids in strengthening it. People with sciatica could also find it soothed by this pose. It also has significant benefits for people suffering from stress and fatigue. It is a great exercise to do in the morning to help wake you up. The pose can aid in opening the heart and lungs and so can be therapeutic for people suffering from asthma. Physically it will help to strengthen the spine as well as stretch the chest, shoulders and abdomen and stimulating the abdominal organs.
This article has been supplied by alternative therapies directory. You can also find more information on our Yoga page.
Article Source: Yoga Central – Cobra Pose
