Prasarita Padottanasana: Standing Wide-Legged Forward Bend Pose
February 7, 2019
Bhujangasana: Cobra Pose
ADJUSTMENTS | BENEFITS | PREP POSES | SANSKRIT | STEPS | TIPS
Bhujangasana (boo-jang-GAHS-anna) is a great way to stretch the chest and shoulders, 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 in 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 arms and muscles of the back.
- Increases flexibility in the spine.
- Stretches chest, shoulders, lungs, and abdomen.
- Stretches and massages internal organs.
- Firms buttocks.
ENERGETIC BENEFITS:
- Relieves stress and fatigue.
- Awakens kundalini.
- Opens heart and throat chakras.
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