Cobra Pose – (Bhujangasana)
The Cobra Pose has been given the name because in doing it, the practitioner resembles a striking cobra. Although it sounds scary the principle behind it is strong and beautiful. The Yogis believe that nothing and no creature in God’s creation is bad. It’s we who give positive and negative connotations. When performing this pose individuals, particularly those suffering from lower back aches, develop strong healthy backs. It gets rid of stiffness in the back if practiced regularly and helps cure asthma by expanding the chest. Cobra Pose is also useful to relieve stress, fatigue and tensions.
1. To begin lie on your belly on your mat. Your legs should be stretched, feet pointing backwards, with the heels of your feet pointing to the ceiling. Fold your hands under your head and rest for a while. Take a few calm, comforting breaths.
2. Now, pressing your feet, thighs and the pelvis, firmly into your mat, take a deep breath and start to straighten your arms, raising your chest off the floor. You must reach a height, without straightening your elbows, where you can maintain the connection between your pelvis and feet
3. Push your pelvis down into the mat and push up from the front of your torso. Tighten, without hardening your buttocks.
4. Push your shoulder blades back and breathe normally, expanding your ribcage. See that your back bend is distributed evenly throughout your spine.
5. Stay in the pose for 15 – 30 seconds, breathing normally. To exit, exhale and lower your head and torso back down to your mat and relax with your forehead or a cheek on your hands.
It is better to create a build up to the asana slowly. If your lower back is firm, inflexible and taut, this pose may be a little uncomfortable and even painful. It is nothing to worry about, though, as the initial discomfort will go away with time. Despite the inhibitions that you may sometimes have, this is a highly recommended pose, particularly for those with pain in the lower back or stiffness in the back.
Benefits Of Cobra Pose (Bhujangasana)
- The Cobra Pose gives a good stretch to the shoulders, chest, arms, and abdominal muscles while strengthening the spine and firming up the buttocks.
- It helps to stimulate the abdominal organs and thereby improves digestion.
- Cobra Pose is a great stress reliever.
- It is also highly therapeutic for sciatica and asthma.
Contraindications:
- Cobra Pose must be avoided during pregnancy.
- It should also not be done by those nursing neck and back injuries and carpal tunnel syndrome.
- Also avoid if you have a headache or chronic headaches.
