Bhujangasana: Cobra Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â 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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Malasana: Squat Pose or Garland Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â | Â Â CONTRAINDICATIONSÂ Â | Â Â MANTRAÂ Â | Â Â MUDRAÂ Â | Â Â PREP POSESÂ Â | Â Â SANSKRITÂ Â | Â Â STEPSÂ Â | Â Â TIPS
A great stretch for ankles and the lower back, Malasana (mahl-AH-sana), which is also referred to as Squat or Garland pose, opens the groin and tones the belly. While comfortable for some, Malasana can be difficult for others. Appropriate adjustments and modifications can help students enjoy the benefits of this posture while strengthening and opening the muscles needed to practice Malasana and other postures.
Philosophy + Origin
There are many beautiful attempts to defend the translation of Malasana as “Garland Pose.” While mala most commonly refers to a garland or rosary, many students have a difficult time understanding how this imagery applies to the pose. Some teachers argue that the shape of the body depicts the bead on a mala, or perhaps the arms look like a mala or garland hanging from the neck. Other teachers will use the story of how this posture is traditionally taken when receiving the gift of a garland from a spiritual teacher. While all very poetic, there’s another lesser-known understanding of Malasana that makes more sense. The word mala can also be translated as excrement. Considering the digestive benefits of this posture, it makes a lot more sense.
