Bhujangasana (Cobra Pose)
Base Position: Lie flat on the stomach, keep feet together, arms beside the body.
Starting Position: Forehead on the floor, palms beside the shoulders, fingers pointing forward, elbow pointing backward and close to the sides of the body.
Moving In: Slowly raise the head, neck, shoulders and trunk using back muscles rather than using arm muscles. Elbow can be straight or slightly bend according to the flexibility, arching back and tilt the head back.
Final Position : Pubic bone touching the floor , navel about 3 cm above the floor feeling compression at neck and lower back , relaxing buttocks , feeling stretching in throat , abdominal muscles .
Moving Back: Bring the head forward, releasing upper back, bending and slowly lowering the navel, chest, shoulders and head down to the floor.
Breathing: Inhale while raising torso, retain the breath if held for short time or breathe normally in final position if held for long time. Exhale while coming back to starting position.
Awareness: Physical on synchronized movement of the back with the breath. Spiritually on the Swadhisthana chakra.
Precaution: Those having surgery recently should not do without expert guidance.
Benefits : This is one of the best yoga posture among all, especially to make spine flexible and strong, relocate slipped disc, remove backache, improve circulation in back muscles and improves the communication between brain and the body through nervous impulses .This asana tones the ovaries and uterus and helps to alleviate menstrual and gynecological disorders. It stimulates the appetite, alleviates constipation and is beneficial to all abdominal organs to improve its efficiency, especially liver and kidney. The adrenal gland is stimulated, secretion of cortisone is maintained and the thyroid gland is regulated. This practice also improves confidence and will power for introvert people. On Pranic level, this posture has strong effect on the all organs related to Swadhisthana, Manipur, Anahata and Vishudhi chakra. |
