Last updated: 2017-10-08 | 1916 Views |
Getting into Cobra Pose:
Start by lying flat on your stomach on a comfortable, level surface, preferably a yoga mat. Make sure your feet are together with the tops of them against the floor. Spread your hands on the floor under your shoulders and hug your elbows against your rib cage. Close your eyes and inhale slowly, deeply. Feel the stability in your pelvis, thighs and tops of your feet. Imagine them rooted to the ground throughout Bhujangasana. Exhale gradually before opening your eyes. Continue breathing slow and deep.
As you inhale, steadily straighten your arms and lift your chest from the floor. Be mindful as you extend your arms. Do not fully straighten them if this feels uncomfortable. Rather, extend through and deepen your stretch to create a graceful, even arc in your back. Use the stretch in your legs and back, instead of exerting yourself to gain height and risk overarching the spine. Press your tailbone toward your pubis and lift your pubis toward your navel, narrowing your hips. Keep your shoulders broad, but relaxed, with the blades low on your back.
Lift from the top of your sternum, but avoid pushing the front of your ribs forward. Rather, puff your side ribs forward and keep your lower back relaxed. Try to distribute the stretch evenly along your spine. Breathe calmly and hold here for 5 to 10 breaths. As you exhale, gently release your body back to the floor.
Benefits of Cobra Pose:
Stretches muscles in the shoulders, chest and abdominals
Decreases stiffness of the lower back
Strengthens the arms and shoulders
Improves menstrual irregularities
Firms and tones the buttocks
Invigorates the heart
Stimulates organs in the abdomen, like the kidneys
Relieves stress and fatigue
Opens the chest and helps to clear the passages of the heart and lungs
Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
Strengthens the spine
Helps to ease symptoms of asthma