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
Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.
About the Author
Parsvottanasana: Intense Side Stretch Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â | Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
From lengthening the spine to stretching the legs to calming the mind, there’s a little bit of everything in parsvottanasana (parsh-voh-tahn-AHS-ah-nah) Also known as intense side stretch pose or pyramid pose, this shape is helpful for finding balance while stretching hamstrings.
Parsvottanasana requires a combination of flexibility, strength, and patience. With the help of props such as blocks or a wall, this pose becomes accessible for everyone.
ADJUSTMENTS/MODIFICATIONS:
- Blocks: Place hands on blocks to help keep the torso long.
- Wall: Place hands on a wall in front of you to work on strengthening the muscles of the back.
- Heart opening variation: Take the hands in reverse prayer position behind the back to stretch and open your shoulders and chest while also challenging your balance. If reverse prayer isn’t accessible, you can still bring the arms behind the back, reaching for opposite elbows instead.
- Adjust your stance: If the back heel is lifted off of the floor, shorten the stance so you can push through the heel to activate the back leg. For more stability, widen your stance.
