Cobra Pose - Bhujangasana

Of all the backbends, Cobra is one of the most well known in yoga practice. This beautiful backbend gets its name from the way the King Cobra raises its head and flattens its hood before striking its prey.

(pictured is Advanced Cobra) 

This posture is no less striking but far less dangerous to your fellow yogis – it also has deep benefits for your posture and your outlook. Like most backbends, it is invigorating and good for the sympathetic nervous system. This is a great pose for children because they are practically boneless and they love imitating animals, so keep this in mind when you bring your inner child to the yoga mat – you can play with your exhalations in this posture and see how many kinds of hissing sounds you can make….or do this one with your children and see how quickly you are drawn in by their unconscious play in this pose. Remember that mindful smiling and play are part of a healthy, creative yoga practice!

Drishti – Upward/forward

Counterpose – Childs Pose/Crocodile Pose/Flat on Belly

Benefits: improves posture, lengthens spine, strengthens lower back, legs, arms, shoulders and neck, improves digestion, circulation, stimulates the thyroid gland and lymphatic system, improves memory, stimulates nervous system, reduces anxiety, and improves sleep

Technique:

Begin lying flat on the belly, forehead rests on the floor, the neck is straight, arms rest straight by the sides. Bend the elbows and place the palms on the floor beside the ribcage, keep the arms as close to the body as possible to create support for the upper body. Inhale deeply, exhale and press the palms into the floor, lengthen through the spine as you lift the head and torso upward, bringing the head back if possible. Tighten the legs close together, keeping the knees touching, tighten the thighs, buttocks and anus (root lock) and continue to lift the torso until the pubic bone is flat on the floor. Keep the arms bent, elbows firm but not locked, stretch through the abdomen and remain here for 5 breaths. To release the posture, gently lower the body to the floor, release the arms to the sides of the body and turn the head to one side. Remain flat on the belly or come to Childs Pose/Crocodile Pose and rest for a few moments.

Modifications: For a more advanced posture, bend your knees and continue to reach the head backward, straightening the arms; keeping the pubic bone touching the floor. For a gentler version, if you find this posture difficult, you may rest a bolster or blanket under the torso; or you can place the forearms straight in front of the body in Sphinx Pose (a Cobra Modification)

Contraindications – avoid this posture if you have high blood pressure, if you are pregnant or have any spine or neck injury.