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Cobra (Bhujangasan)
Here is another asana that folks think of when they are reminded of Yoga. Like the Plow it is
simple, basic and effective.
Lie face down with your forehead touching the mat. Place your hands alongside of your head so
that your forearms are resting flat. Begin by raising your head. Concentrate on curving your
spine one vertebra at a time. Once your head is as far back as you can get it, begin to straighten
your arms, pushing your body up and back into a graceful arch. Inhale as you stretch backward.
Hold it for as long as it is comfortable to do so. Then slowly lower your head and torso back to
the mat.
Here is another asana that folks think of when they are reminded of Yoga. Like the Plow it is
simple, basic and effective.
Lie face down with your forehead touching the mat. Place your hands alongside of your head so
that your forearms are resting flat. Begin by raising your head. Concentrate on curving your
spine one vertebra at a time. Once your head is as far back as you can get it, begin to straighten
your arms, pushing your body up and back into a graceful arch. Inhale as you stretch backward.
Hold it for as long as it is comfortable to do so. Then slowly lower your head and torso back to
the mat.
| Cobra |
You can gradually increase this asana to four repetitions. Once you have become comfortable
with this, you can move your hands back with each repetition. This will increase the curve of
your spine.
with this, you can move your hands back with each repetition. This will increase the curve of
your spine.
On the last repetition you may raise your lower extremities, reaching toward your head with your
feet as shown.
feet as shown.
| Yoga for Carnivores by Jay Dyck |