Bhujangasana - Cobra Pose
This is the first posture of the spinal series. You will primarily be compressing and stengthening the lower or lumbar regions.
To begin Cobra Pose:
Lay on your stomach. Legs and feet together, flat on the floor. All your lower muscles contracted tight. Palms flat on the floor. Fingertips under your shoulders. Elbows in, touching your sides. Shoulders down and relaxed.
Inhale and look up to the ceiling. Lift your upper body off the floor using all your back strength. Belly button touching the floor. Keep the rest of your upper body in the air.
If you are not strong enough to do this with your back and spine muscles alone, then use your arm strength to push your torso higher.
Elbows should be at a 90 degree angle touching your side. Shoulders down and relaxed. Slide elbows down towards your hip bones.
Make sure to come out of the posture slowly. Lowering your head, neck and spine, while using the strength of your back and spine.
Do not get discouraged. This is one of the most difficult postures to learn.
Benefits:
Cobra pose is one of the best ways to maintain the body in perfect condition. Cobra strengthens the lumbar spine, relieving lower back pain, such as, herniated or slipped discs. It also helps improve digestion and provides relief from menstrual cramps. The benefits extend past the core too. This posture strengthens the deltoid, trapezius and triceps muscles.
Bikram Yoga Burr Ridge
