Cobra – Bhujangasana

Etymology

Bhujang = Snake

This Asana (= pose) is part of the traditional Sun Saluations.

Benefits

  • Strenghtens the spine
  • Allows to stretch the chest, abdominals and shoulders
  • Stimulates the abdominals organs
  • Improves posture
  • Soothes sciatica if properly performed.

Instructions

  • Lie down on your belly;
  • Have your feet hips distance apart. Slightly rotate your feet inward;
  • Top of the feet pressing down onto the floor, lifting your knees off the floor;
  • Tailbone in. Thighs and pelvis pressing onto the floor;
  • Hands flat on either side of your chest;
  • Inhale, press against the floor with your hands and top of your feet to lift your chest up and forward;
  • Relax your buttocks;
  • Keep your elbows slightly bent (there is a tendancy to flare the elbows out, causing a hunching, so keep your elbows close to the sides of your body, pull your shoulders back and slide your shoulderblades down.