Salamba Bhujangasana: Sphinx Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Related to the cobra pose, the sphinx pose is a more restorative way to stretch and lengthen the spine. Salamba bhujangasana (SA-lumb-aa BHU-jung-AAHS-uh-nuh) is one of the gentlest backbends in a yoga practice, making it a great entry point for beginners and an effective warm up at the beginning of practice. Sphinx pose is also a great way to reduce stress and stimulate the abdominal organs.
Philosophy + Origin
Cobras and snakes can evoke feelings of fear, discomfort, and disgust. But in Vedic traditions, the cobra symbolizes overcoming and mastering fear. Nataraja, an incarnation of Shiva, is often portrayed with a cobra draped around his neck. The cobra’s venom is said to represent avidya, or ignorance — the veil that prevents us from recognizing universal truths. By mastering fear and learning to see beyond the surface we can come to know freedom, or liberation.
ADJUSTMENTS/MODIFICATIONS:
- Use a blanket under your forearms or pelvis for added comfort.
- Bring your gaze to the floor for a neck release and stretch.
STEP-BY-STEP:
- Lie down on your stomach. Place your forearms parallel to each other with elbows under your shoulders and palms facing the ground.
- Place the tops of your feet on the ground and rotate the inseam of your pants toward the ceiling.
- Lengthen your tailbone toward your heels.
- Focus on your lower abdomen, drawing your low belly slightly away from the floor.
- Hold the pose for up to 10 deep breaths. Exhale while slowly releasing down to the floor. Rest on the floor, head turned to one side.
PREPARATORY POSES:
- Childs pose | Balasana
- Cow pose
- Cat pose
SEQUENTIAL POSES:
- Cobra pose | Bhujangasana
- Bridge pose | Setu bandha sarvangasana
- Upward-facing dog | Urdhva mukha svanasana
COUNTER POSES:
- Belly-down savasana
SANSKRIT:
- Salamba = supported
- Bhujang = cobra
- Asana = pose
PHYSICAL BENEFITS:
- Stretches and lengthens the spine.
- Stretches the chest, lungs, shoulders, and abdomen.
- Firms the glutes.
ENERGETIC BENEFITS:
- Relieves stress.
- Calms the mind.
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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.
