Cobra Pose
Author: Stuart K. Jackson | 
Bhujangasana is a realitivly easy lying pose that helps to strech and lengthen your spine and open your chest.
In sanskrit Bhujanga means serpent. This pose looks like you are a snake, or more specifically a cobra, raising it's head while using it's tail as balance on the ground.
The Pose
- Lie on the floor facing down woth your legs streched out and your feet together.
- Place the palms of your hands on the ground near your pelvis
- As you inhale press your palms into the floor and pull up your chest.
- Lift your trunk up until your pelvis if in contact with the floor. Your weight shoudl be on your legs and palms.
- Contract your perrinum, bottock and thighs.
- After about 20 seconds of holding this pose release by resting your elbows and your body on the floor.
- Repeast this pose two to five times.
Variations
In Bikram yoga your palms are placed jsut under your shoulders and they are not used to push you up at all. Only your lower back is used to raise your body. Benefits
This pose expands your chest and heals your spine. It also realigns any discs that may not be in proper alignment. It strenghtens the muscles int ehspine and improves postures. The stomach and chest are streched as are the thoracic and lumbar areas of the spine.
Cobra pose is a great way to strech the spine are long hours of sitting. Anyone hwo gets lower back pain after sitting will see improvement after doing this pose for some time.
Counter Poses
- Standing Forward Bend
Contraindications
- Anyone with a spine injury should be very careful when doing this posture.
- Pregnant women should not practice this posture after the first trimester
Sankrit Etymology
Bhujangasana = Cobra or serpent pose
Pronunciation - boo-jang-GASH-anna
bhujanga = serpent
asana = pose or platform
bhuja = arm or shoulder
anga = limb