Bhujangasana (pronounced booh-jang-gahs-anna), also known commonly as Cobra Pose, is a beginning backbend in yoga that helps to prepare the body for deeper backbends. Its name comes from the Sanskrit words, “bhujanga” and “asana” (meaning “serpent” and “pose,” respectively). This pose has many benefits. The pose strengthens wrists, arms, shoulders and back muscles. Cobra Pose stretches and strengthens abdominal muscles and is uniquely beneficial for toning uterine muscles. Bhujangasana contracts the dorsal muscles in the lumbar region of the spine, toning and flushing out the kidneys. The pose invigorates the nervous system and aligns the spinal column. Cobra Pose expands the chest, strengthens the lungs and facilitates deeper breathing. Bhujangasana can also help alleviate menstrual disorders and the back and/or uterine pain that can accompany menstruation and menopause.
While Cobra Pose has many health advantages, it should be avoided if one has recent or chronic back injury or inflammation, recent abdominal surgery or inflammation or during pregnancy after the third month.
How to perform Cobra Pose:
1. Begin by lying face-down on the floor with legs extended behind and spread a few inches apart. The tops of the feet should rest on the yoga mat. Take care not to tuck the toes, as this can crunch the spine.
2. Place hands under the shoulders with fingers pointing toward the top of the mat. Hug the elbows in to the sides of the body.
3. Press down through the tops of the feet and pubic bone. Spread the toes.
4. Inhale and gently lift head and chest off the floor. Keep the lower ribs on the floor.
5. Draw the shoulders back and direct the heart forward, taking care not to crunch the neck. Keep the shoulders dropped away from the ears. Beginners and anyone with neck pain should keep their gaze toward the floor. Those with more flexibility can bring their gaze to the sky.
6. Begin to straighten the arms, lifting the chest off the floor. Press the tops of the thighs down firmly into the floor. This is known as “Low Cobra”. Take care not to push away from the floor too drastically, forcing the backbend. Instead, allow the lift to come as a natural extension of the spine. Note: there should be almost no weight on the hands, one should be able to lift the palms off the mat for a moment.
7. Straighten the arms as much as the body will allow. Deepen the stretch as one’s individual practice advances, but avoid straining to achieve a deeper backbend. If flexibility permits, the arms can be straightened all the way while maintaining the connection of the front of the pelvis and legs with the floor. This is known as “High Cobra”.
8. Actively press the shoulder blades into the upper back. Keep elbows hugged into the sides. Broaden across the collar bones, while lifting the heart. Glide the tops of the shoulders away from the ears. Distribute the length of the backbend evenly through the entire spine.
9. Hold the pose for up to 30 seconds. To release, exhale and slowly lower the chest and forehead to the mat. Turn the head to the right, resting the left ear on the mat. Relax arms alongside the body. Repeat the pose up to five times.
For a complete listing of all the classes at Wilmington Yoga Center, please visit us at https://wilmingtonyogacenter.com/classes/yoga-class-schedule/.
