(boo-jang-GAHS-anna) bhujanga = serpent, snake
Introduction: This posture promotes flexibility in the spine and encourages the chest to open.In Bhujangasana or Cobra Yoga Pose, the head and trunk arch gracefully upward, like a corba with its hood raised. The spine receives a powerful backward stretch, the surrounding musculature is strengthened and the abdominal organs are toned and massaged. The Cobra Yoga Pose is particularly effective for combating menstrual irregularities and pain and relieving constipation. Perform the yoga asana visualizing the smooth, supple movement of a snake as you slowly stretch your spine up and backward, vertebra by vertebra. Keep your shoulders down, your elbows tucked in to your body, and your face relaxed in the pose. You may find the full Cobra position difficult to achieve at first, but in time your spine will become supple enough for head and feet to touch.
Lie prone on the floor with your legs together and stretched backward, tops
of the feet upon the floor. Spread your hands on the floor beneath your shoulders,
resting your forehead on the floor elbows held into your body. Press the tops
of the feet and thighs and the pubis into the floor. Inhale bringing your head
up, brushing your nose, then chin against the floor -begin straighten-ing the
arms to lift the chest off the floor, go only to a height that you can comfortably
maintain a connection through your pubis to your legs. Press the tailbone toward
the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but
don't harden the buttocks. Firm the shoulder blades against the back, opening
side ribs forward. Lift through the top of the sternum but avoid pushing the
front ribs forward, this hardens the lower back. Distribute the backbend evenly
throughout the entire spine. Hold the pose anywhere from 15 to 30 seconds, breathing
easily. Release back to the floor with an exhalation.
Benefits: Strengthens the spine stretches
chest and lungs, shoulders, and abdomen, f irms the buttocks, stimulates abdominal
organs, helps relieve stress and fatigue, opens the heart and lungs, soothes
sciatica , therapeutic for asthma, traditional texts say that Bhujangasana increases
body heat, destroys disease, and awakens kundalini.
Contraindications:Severe back
injury, carpal tunnel syndrome, headache, pregnancy
Modifications: If you are stiff it might be better to avoid
doing this pose on the floor. You can do a standing version against the wall
or brace a metal folding chair against a wall, and do it with your hands on
the front edge of the seat, balls of the feet on the floor.
Partnering: A partner can assist yo with the correct action of the pelvis in a backbend. When in the pose ask your partner to straddle your legs and to bend over and grip the sides of your pelvis, thumbs toward the sacrum, then spread the back of your pelvis, encouraging your outer hips to soften, and pushing your hip points toward each other.