1. Stretch Like a Cobra
The Cobra Pose uses the Sanskrit names, "Bhujangasana" and "Nagaasana.""Bhujang" and "naga" both mean snake or serpent. Begin the Cobra Pose by lying on your stomach. Stretch your legs behind you keeping them firmly on the floor, from the top of the thigh to the toes. Place your palms on the floor about even with your shoulders. Slowly extend the arms to raise your trunk off the floor, but keep your legs anchored at the tops of the thighs. Stretch your spine upward and lift your chest. Look upwards.
2. Be a Snake Charmer
You should not feel pain when you are doing yoga. If you are new to yoga or if you are very stiff, modify the Cobra Pose to make it more comfortable. Place a chair against the wall, put your hands on the edge of the chair seat and stretch up from there. Keep the tops of your feet on the floor or modify the pose further and be on the balls of your feet. If you are doing the pose on the floor, bend your elbows slightly for a modified pose. Inhale as you stretch upward and exhale when you release the posture, keeping the breath relaxed and smooth. While holding the pose be careful not to pinch your lower back. Keep the neck relaxed and comfortable. Do not force your head back beyond the point of ease and comfort.
3. Feel Fit and Breathe Freely
The Cobra Pose confers a number of physical benefits. It makes the spine and the wrists stronger and more flexible. It stretches the front of the body, which stimulates the abdominal organs. It can help people with asthma because it expands the chest, which increases respiratory capacity. The Cobra Pose gently stretches the hip joints backward and eases the pain of sciatica. It also improves the muscle tone of the buttocks.
4. Trial by Fire for Better Health
The philosophy behind yoga is closely related to the ancient tradition of Ayurveda, the Indian system of physiology and medicine. This tradition believes the Cobra Pose increases digestive fire, an important force in Ayurveda. Digestive fire in turn helps rid the body of toxins and diseases. This makes it a very healthy pose in the Ayurvedic tradition.
5. Benefits Only for Some
The Cobra Pose helps some back pain conditions, but makes others worse. If you have back pain consult an experienced yoga teacher about how to use the Cobra Pose in your practice. The Cobra Pose helps realign the spine and move displaced discs back into position, but back bending can aggravate or cause other back injuries. There are also people who should not do this pose because of its impact on the abdomen. These include pregnant women and people with peptic ulcers or a hernia. If you have carpal tunnel syndrome you should also avoid the Cobra Pose because of the pressure it puts on the wrists.
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