Shalamba Bhujangasana
The Cobra Pose done using the chair against a wall as props is a gentler way of doing the pose, if your are stiff in the back.
Props Required:- Chair, Bolster /Pillow
Organising the Pose:-
1. Set up a chair against a wall and have a bolster or a pillow on the mat, for supporting the abdomen as you lift up in the backbend.
2. Lie prone on the floor, stretch your legs back with the tops of the feet on the floor.
3. Place your forearms on the chair, bend your elbows and press your palms together.
4. On an inhalation press your forearms into the seat of the chair as you lift your chest further up, lifting the tailbone towards the pubis and the pubis towards the navel. Keep the buttocks firm without hardening them to keep the back active.
5. Keep the shoulder blades towards each other as you expand the chest, distributing the backbend evenly through your spine.
6. Hold the stretch for 30 -40 seconds with even breathing and then slowly release with an exhalation.
Use of Props:-
You can remove the bolster support from below the lower abdomen if you feel comfortable.
Benefits:-
1. Strengthens the spine.
2. Stretches the chest, lungs, shoulders and abdomen.
3. Firms the buttocks.
4. Stimulates the abdominal organs.
5. Opens the heart and lungs.
6. Therapeutic for asthama
7. Traditional texts say that Bhujangasana increases body heat, destroys disease and awakens kundalini.
Don’t overdo the backbend if you are a beginner. Find the height that is comfortable for you and once you feel the suppleness you can try the pose without the chair, with the hands on the floor.
Namaste!
Neelanjana Bharadwaj– Yoga Expert