Bhujangāsana/ Cobra comes
from the Sanskrit bhujanga meaning snake or cobra and āsana
meaning posture. The posture is said to resemble a cobra with its hood raised.
First of the backward bends, the Cobra tones both the deep and superficial back muscles, giving a powerful spinal stretch, especially in the lower back area. It stimulates the kidneys and adrenals, improving resistance to stress and removes congestion and disease in the reproductive system of women.
Relax on the abdomen. Place one hand over the other to make a pillow for the head. Turning the head to one side, rest the cheek on hands. Bring toes together and the heels apart. Breathe deeply. Rest in this position for at least a minute before beginning the backward bends.
Bring the feet together. Place the forehead on the floor and the hands flat underneath the shoulders, with the palms facing downwards. Keep the fingertips in line with tops of the shoulders and the elbows tucked into sides of the body. Shoulders away from ears.
Inhaling, raise first the forehead, bringing the nose to the floor. Raise the nose, brushing the chin against the ground. Push the chin forward and slowly roll the body up and back, keeping the abdomen on the ground.
Slowly stretch the spine up and back, vertebra by vertebra. Push the chest forwards, arch the head and shoulders back. Elbows remain bent. Make sure the shoulders are back and down, away from the ears. Keep the feet together. Hold for 10 seconds up to 1 minute.
Coming out of the position, exhale and slowly roll out bringing the forehead down last. Return to relaxing on the abdomen.
Relax on the abdomen. Place one hand over the other to make a pillow for the head. Turn the head to the other side resting the cheek on hands. Bring toes together and the heels apart.
Cobra common mistakes
The elbows should not be straight. The shoulders should not be hunched forward and inward. The pelvis should not lift off the ground. The head should not be forward or down. The toes should not be tucked under. The feet should not be apart. Do not push up and drop back into position. Roll up slowly.
How to do the CobraSivananda Yoga Vedanta Centres & Ashrams
PHYSICAL BENEFITS
• Increases spine's flexibility & rejuvenates spinal nerves.
• Relieves hunchback, back pain, lumbago (lower back pain) and myalgia (muscle pain) of the back. Relieves kyphosis – exaggerated thoracic curvature.
• Stretches the thoracic region of the spine, expanding the rib cage and increasing lung capacity.
• Helps relieve chronic asthma.
• Particularly useful for women. The ovaries and uterus are toned. Helps to relieve many utero-ovarine troubles, menstrual problems, and other women’s reproductive system disorders.
• Massages, tones and strengthens both the deep and superficial muscles of the back and abdominal region. Combats constipation.
• All the abdominal organs are toned.
• Increases bodily heat and destroys many ailments.
MENTAL BENEFITS
• By requiring you to focus fully on contracting the muscles in your neck and upper back, Cobra helps to develop your power of concentration.
Anyone learning these postures should only do so under the supervision of a competent teacher. The instructions shared as part of this exhibit are for reference and knowledge only. Anyone following these on their own, they do so at their own risk. Persons with health issues and or during pregnancy are advised to consult a medical expert before attempting any of the postures.
Demonstrators in the photographs: Kannan, Padmavati, Ananda, Eri, Asha, Shreyas, Rohit
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