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Cobra Pose (Bhujangasana) - [boo-jang-ahhs-anna]
Bhujanga = a serpent, a snake
This pose is wonderful for strengthening both the
back and abdominal muscles at the same time. It also stimulates
digestion by invigorating the internal organs. The body becomes
alive with energy as the chest opens and the breath expands.
- Lay face down with the
palms flat on the floor next to the chest, and the elbows
close to the body. The heels and toes are together. Place
your forehead on the floor. If that is uncomfortable, begin
with placing the nose or chin on the floor.
- Inhale and lengthen the
entire body. Continue to lengthen the crown of the head
forward as you begin to lift the head up and expand the
chest forward. Soften the shoulder blades down the back.
Use the hands and arms as guides, while lifting mainly with
the back and the neck muscles. The pelvis remains grounded
on the floor.
- Only come up as far as it is comfortable.
Pay close attention to the lower back. Look upward at about
45 degrees or to your comfort level.
- Stay with the breath remaining relaxed in
the pose. Breathe evenly and deeply, lifting with the inhalation
and settling with the exhalation.
- Hold for as long as it is comfortable. To
release, exhale and drop the forehead to the floor while
relaxing your head to one side or push back into Child's
pose.
Benefits:
- Helps relieve injured spines and displaced
vertebrae
- Opens the chest, allowing deeper breathing
- Tones and strengthens abdominal muscles
- May help people with diabetes
Modifications/Cautionary Notes:
- For those with neck tension or injuries do
not force the head back deeply.
- Persons with back injuries should only bend
the spine as far as is comfortable. Keep the elbows bent
if you need to.
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