Bhujangasana:(Cobra Pose)
Cobra Pose is one of the Back-strengthening asanas.
Note:
Before beginning the cobra, or any of the back-strengthening exercises, you should rest on the stomach, your hands making a pillow under your head, one cheek resting on your hands. The toes should be touching together with the heels falling out to the sides - this keeps the energy of the body from being lost through the feet. Breathe deeply in this position, feeling your abdomen pressing into the floor on every inhale. Relax as much as possible, especially the back, shoulders and face.
Procedure:
1.Inhale and raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.
2.The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards the belly and the lower back does the real work.
3. If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.
4.Hold the asana for 10min.Slowly increase the time.
Come out of the pose: Exhale and slowly roll down your chest, neck, and forehead to the ground. Return to the resting posture on your abdomen, making a pillow with your hands, resting the other cheek on the pillow (to stretch and relax the other side of the neck), toes touching together, heels falling apart. Relax and breathe deeply.
Benefits:
- Builds strength in the muscles of the upper back.
- Increases flexibility in the lower back.
- Massages the internal organs, especially the digestive organs.
- Removes rounded shoulders.
- Helps relieve menstrual problems.
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