Good Living

Your Body – Bhujangasana (Cobra Pose)

We are suggesting some selected Yog Asanas to rejuvenate your body. Next in the series is:

The name Bhujangasana comes from the Sanskrit word ‘bhujanga’ which translates to ‘snake’ or ‘serpent’ and ‘asana’ meaning ‘posture’. Hence, it is often referred to as the Cobra Pose, as it reflects the posture of a cobra that has its hood raised.

Benefits:
Increases flexibility, Tones the abdomen, Strengthens the arms and shoulders Decreases stiffness of the lower back, Stretches muscles in the shoulders, chest and abdominals, Improves menstrual irregularities, Elevates mood Firms and tones the buttocks, Stimulates organs in the abdomen, like the kidneys, Improves blood circulation, Relieves stress and fatigue, Opens the chest and helps to clear the passages of the heart and lungs Improves digestion, Strengthens the spineSoothes sciatica, Helps to ease symptoms of asthma

Procedure:
Start in the prone position, by lying flat on your stomach on a comfortable, level surface (preferably a yoga mat). Make sure your feet are together, with the toes against the floor. “Spread your hands on the floor and ensure you elbows are placed close to the rib cage,” says Zubin Atre, Founder of The Atre Yoga Studio. Close your eyes and inhale slowly. “Focus more on inhaling, really breathe in,” adds Zubin. Feel the stability in your pelvis and thighs, imagine them rooted to the ground throughout Bhujangasana. Exhale gradually before opening your eyes. Continue breathing slow and deep.

As you inhale, make a gently effort to push the chest forward and steadily straighten your arms Deepen your stretch to create a graceful, even arc in your back. “Your navel should be off the mat by maximum 5 cm”, says Zubin Atre. Ensure you’re stretching just as much as you can; do not force.

Keep your shoulders broad, but relaxed. Lift from the top of your sternum, but avoid pushing the front of your ribs forward. Try to distribute the stretch evenly along your spine. Breathe calmly and hold here for 5 to 10 breaths. As you exhale, gently release your body back to the floor.

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