October 25, 2012

Low Cobra, Bhujangasana

Bhujangasana means serpent. My last post that I demoed was the infant of the baby backbends Sphinx. This week we'll move into the baby backbend, Low Cobra.

With patience you can build from infant to any advanced backbend slowly and safely as long as you are ok with the minimal depth of these early backbends, as we walk our way slowly to advanced backbends. If you jump to advanced backbends you may end up injuring your lower back and possibly stirring up anxiety.

To move into Low Cobra, Lie on the floor belly side down. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor at the nipple line next to the ribs with the elbows back and in next to the body. Press the tops of the feet, thighs and the pubis  into the floor. On an inhalation lift the head, neck and shoulders, keeping the gaze low on the floor. At this point you could lift your hands off the floor they are not holding you up but for stability. Keep the shoulders down away from the the ears. Come out of the pose between 15 to 30 seconds, breathing smoothly.

Low Cobra is a backbend working the upper back.

Therapeutic benefits: back bends energize, help alleviate depression, anxiety and back pain. Also helps straighten out the slouch from the 3Cs (computer, couch and car) from hours in front of a computer, laying around on the couch or on the road in your car.

Healthy & Happy,
Yoga Chuck

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