Technique & Practice:
- Place your palms flat on the mat close to your lower rib cage.
- Keep your elbows tight to your ribs
- Point your toes back, pressing the tops of your feet into the mat
- Roll the heads of your arm bones back to make your side body long
- Inhale, press your hands down and lift your torso from your waist all the way up into your armpits
- Draw the bottom tips of your shoulder blades into your back to create opening in your chest.
- Look straight ahead with a soft gaze or keep your neck long and curl your neck up to gaze up.
- Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation
Understanding the pose:
bhujanga = serpent, snake
Cobra pose is a gentle back bend practiced from a face-down position that warms and strengthens the spine while opening the chest
Yogapedia explains Cobra Pose
Cobra pose is often used within a sun salutation or vinyasa as a transitional pose in a collection of asanas, and is considered a moderate back bend that can help prepare the spine for more advanced back bends. The pose can be practiced as a low cobra (nearest to the mat or floor) or a high cobra (with the upper body moving higher, almost into a full upward-facing dog pose), and is easily adjusted based on individual needs.
Cobra pose stretches the chest and lung areas; strengthens the spine, shoulders and abdomen; firms the buttocks; and is thought to aid in digestion and intestinal relief. This pose is also an excellent counter stretch to relieve muscles that are hunched or curled over from working at a desk or using mobile devices for many hours during the day.
Originally posted 2016-06-06 18:51:04.