BHUJANGASANA: COBRA POSE

There are many incarnations of cobra pose, but I always like to practice and teach this pose without putting much weight into the hands. This means, it ends up looking more like a baby cobra pose. Not as impressive to look at, but the benefits are magnified. By relying on the back muscles to lift and hold the pose, you build strength in muscles that don’t get much attention in daily life. This helps to balance the spine and improve posture, which can lead to less pain and better breathing capacity.

BENEFITS OF COBRA POSE:

• builds back and core strength

• opens the chest and shoulders

• balances the heart chakra

• improves posture

• improves breathing capacity

• stimulating and energizing

YOU CAN FIND THIS POSE IN THESE YOGA CLASSES.

TRADITIONAL VARIATION

INSTRUCTIONS:
Come down onto your mat and lie on your belly. Start by pressing the tops of the feet into the mat. (Some people teach this pose with the feet together, but I prefer it with the feet hip distance apart. I find this makes it more comfortable for the lower back.) Engage the legs - quads, hamstrings and inner thighs. Lift the kneecaps off the mat. Engage the lower belly. Lengthen the tailbone away from the crown of the head and press the hip bones into the mat. Bring the palms of the hands below the shoulders, but refrain from putting too much weight into them. They’re just there for support. The elbows are magnetized toward one another, and you may feel your biceps brushing against your torso. Squeeze the shoulder blades together and begin to lift your chest up off the mat. Feel the heart space open. Tuck the chin slightly in to create length in the back of your neck, gazing at the floor.

Hold for ten deep breaths, then relax in child’s pose to balance the spine.

KEY POINTS TO REMEMBER:

• Engage the legs and lower belly to protect the lower back

• Press the hips into the mat

• Squeeze the elbows and shoulder blades toward the midline

• Use the upper back muscles to lift the chest - avoid using the hands

• Tuck the chin to protect your neck (you may find that this helps your lower back too)

VARIATION: TAKING THE ARMS WIDE

If hugging the arms close to the torso doesn’t feel comfortable, you can take the hands wide, pressing into the palms of the hands or coming onto the fingertips. This variation can be more intense as it takes the backbend deeper. Remember to keep your lower body engaged to protect your lower back.

ADDING PROPS

Adding a folded blanket under the hip bones can make this pose more comfortable, especially if you’re doing this on a hard floor.

You can also add a bolster or a thick pillow underneath the chest. If your back muscles are particularly weak, this can help you to build strength. (Don’t fret. Most of us have weak back muscles.) Do your best to muscularly engage the same way you would if you were doing the traditional variation.

This variation can be held for ten deep breaths, or longer if desired.

SEATED VARIATION

If getting down onto your belly isn’t possible for you right now, you can practice this seated cobra variation to open the chest and enliven the nervous system. This can be seated on the floor or in chair.

Start by sitting up tall with both sitting bones evenly pressing into the earth. Lengthen the tailbone away from the crown of the head. Engage the low belly and begin to arch evenly through the entire spine. Squeeze the shoulder blades together. Open the chest. Slightly dip your chin to keep the back of the neck long.

Hold for ten deep breaths.