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Bhujangasana: The Cobra
This asana Coils your upper body up and back.
Steps:
- Lie on your front. When you are fully relaxed, begin
to come into the cobra. Still lying on your front,
place your hands flat on the floor so that they are
directly underneath your shoulders. Next lift your
head up a little and bend your neck, then lower your
forehead to the ground.
- Inhale, slowly rolling up and back. First bring
your forehead up so that your nose rests on the floor,
then continue rolling up and back. Move slowly, so
that you feel each vertebra arching back.
- Hold the pose for 10 to 60 seconds. Slowly roll
down, keeping your head back until last. As you do
the cobra, make sure you are not overextending the
lower back. No pain should be felt in the lower back.
You may want to repeat it two more times.
Extention
Once you are proficient in the above steps. Try this..
In the cobra, turn your head to look over your right
shoulder, trying to see your left heel. Hold for about
10 seconds, then return your head to the center and
repeat while looking over the other shoulder.
From the starting position, lift your hands off the
ground and roll your body up using only your back muscles.
Always return to a resting position on your abdomen
after these poses.
With practice you may be able to attempt the "King cobra"
variation in which your feet has to touch your head.
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