Bhujangasana: Cobra Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Bhujangasana (boo-jang-GAHS-anna) is a great way to strengthen the upper back and is often practiced as part of a transition back to downward-facing dog in vinyasa yoga. Practicing cobra pose regularly can improve your lung capacity, reduce stress, and stimulate many of the internal organs in your body.
Philosophy + Origin
Although often perceived as evil or dangerous, snakes also have a rich history of power and worship. In some yoga traditions, the energy of kundalini is represented by a serpent resting coiled at the base of the spine. By awakening this snake, we enliven our body’s energy and create a pathway towards enlightenment. This connection with enlightenment is also seen in many portrayals of the Buddha where he is shown with a cobra over his head.
ADJUSTMENTS/MODIFICATIONS:
- Option to swap cobra pose for sphinx pose by placing your forearms on the floor.
- Lengthen the back of the neck to avoid straining the neck and upper back.
- If you experience discomfort in the lower back, bend the elbows more.
STEP-BY-STEP:
- Lie on the floor on your belly. Extend your legs behind you with the tops of your feet on the floor. Place your hands palm down on the floor a couple inches away from your shoulders. Squeeze your elbows towards your body rather than letting them splay out to the sides.
- Press firmly down through the tops of your feet and your thighs. Draw your tailbone toward the ground.
- On an inhale, reach your chest forward and up. Draw your shoulders away from your ears.
- Stay here or press into your palms and begin to straighten your elbows. Keep your legs engaged as you lift your chest forward and up.
- Stay in the pose for up to 30 seconds.
- To release, lower your body as you exhale and rest on the floor.
PREPARATORY POSES:
- Bridge pose | Setu bandha sarvangasana
- Sphinx pose | Salamba bhujangasana
SEQUENTIAL POSES:
- Upward-facing dog | Urdhva mukha svanasana
- Upward-facing bow pose | Urdhva dhanurasana
- Camel pose | Ustrasana
COUNTER POSES:
- Downward-facing dog | Adho mukha svanasana
- Childs pose | Balasana
- Half pigeon pose | Eka pada rajakapotasana
SANSKRIT:
- Bhujanga = snake
- Asana = pose
PHYSICAL BENEFITS:
- Strengthens muscles of the back
- Increases flexibility in the spine
- Strengthens glutes
ENERGETIC BENEFITS:
- Relieves stress and fatigue
- Awakens kundalini
- Opens heart and throat chakras
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Ardha Hanumanasana: Half Front Splits Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Ardha hanumanasana (are-dah hah-new-mahn-AHS-ah-nah) is a big stretch for hamstrings. This pose is more approachable than full hanumanasana and strengthens the muscles needed to practice front splits safely with the correct muscles properly engaged.
Philosophy + Origin
One of the main characters of the Ramayana is Hanuman, the famous monkey god, devotee of Lord Rama, and son of Vayu (the god of wind). He is celebrated in the pose hanumanasana, which physically represents his famous “leap of faith,” taking him across the ocean from India to Sri Lanka. Ardha hanumanasana, the preparatory pose for hanumanasana, can represent the stability and strength needed to make grand, world-changing (or life-changing) gestures. Rather than only focusing on gaining flexibility, practice ardha hanumanasana to create a healthy balance of flexibility and strength. When practicing ardha hanumanasana, remind yourself of the dangers of only being flexible in life; in order to really get where you want to go, you must also be strong and stable.
