Hatha Yoga
The Cobra - Bhujangasana
Introduction
Bhujangasana, the cobra, is the sixth of the 12 basic postures of hatha yoga. It is also the first of three back-strengthening exercises done as part of a normal yoga class. The main benefits of the cobra are to build strength and flexibility in the back. The resting posture before and after the three back-strengthening exercises is done by laying on the stomach, rather than the back.
Physical Benefits
- Builds strength in the muscles of the upper back
- Increases flexibility in the lower back
- Massages the internal organs, especially the digestive organs
- Removes rounded shoulders
- Helps relieve menstrual problems
Energetic (Pranic) Benefits
- Stimulates swadhisthana and manipura chakras
Mental Benefits
- Improves concentration
Technique
Before beginning the cobra, or any of the back-strengthening exercises, you should rest on the stomach, your hands making a pillow under your head, one cheek resting on your hands. The toes should be touching together with the heels falling out to the sides - this keeps the energy of the body from being lost through the feet. Breathe deeply in this position, feeling your abdomen pressing into the floor on every inhale. Relax as much as possible, especially the back, shoulders and face.
- To begin bhujangasana, release your hands from under your head. Bring them underneath your shoulders, palms facing down, lining up the tips of the fingers with the tops of the shoulders. The elbows should be bent and tucked in close to the body.
- Bring your legs together, heels touching if possible. Throughout the whole cobra pose try to keep your legs together to protect your lower back.
- Rest your forehead on the ground.
- Inhale and stretch your head forward, rolling upwards with your head, neck and back. Imagine the movement of a snake rising upwards as you do this.
- The muscles of the upper back should be doing most of the work in the cobra posture, with the hands just helping out a little to lift your upper body up higher. Generally, if the arms get tired before the back gets tired, you are using your arms too much and your back not enough. It is sometimes helpful to lift your hands an inch off the ground while in the posture. This causes your back muscles to do all of the work and accentuates the proper feeling.
- While in the posture be sure to keep your head up, shoulders pulled back away from the ears, elbows next to the body with arms bent, abdomen pressing down into the floor, and legs together.
- When correctly positioned your arms should be bent at the elbows, your upper body coming up a moderate distance. Straightening the arms to come up all the way is sometimes seen, however, for the normal cobra this frequently causes too much bending in the back, the legs come apart, the weight of the body goes onto the hands and the shoulders raise up too high. In short, most if not all of the benefits of the cobra are erased.
- Hold the asana for 15 seconds at first and work up to 2 minutes or more.
Come out of the cobra the opposite way you came in: Exhale and slowly roll down your chest, neck, and forehead to the ground. Return to the resting posture on your abdomen, making a pillow with your hands, resting the other cheek on the pillow (to stretch and relax the other side of the neck), toes touching together, heels falling apart. Relax and breathe deeply.
Contra-indications
Do not practice the cobra if you are pregnant.
The cobra is part of the basic yoga class.
