Asana 2 - Bhujangasana (Cobra pose)

Bhujangasana (Cobra Pose)

Technique:

Ø  Lie down on your stomach, face down.

Ø  Place hands below the shoulder, under the shoulder joint, with elbows close to the body. Keep the feet and knees together; relax the muscles in the back and abdomen. Inhale slowly.

Ø  Exhale and push the torso up as far as possible, stretching the spine backward in a smooth, slow motion. Keep the hip on the ground. Stretch the face as far as possible towards the ceiling. Maintain position.

Ø  Inhale and return slowly to original position. As you return, feel the vertebrae returning to correct position. Get the hands back to the sides.

Ø  Relax. Breathe normally. Repeat 3 to 6 times.

Ø  Those with cervical spondylosis should be careful when doing this asana. Though it is good for lumbar spondylosis (lower back), it should not be done with any jerks.

Benefits:

Ø  The stretching action energises and strengthens the muscles of the back with increased blood supply and makes them supple, elastic and flexible.

Ø  The spinal chord and cartilages get rejuvenated for the same reason. This exercise is very good for retaining the arch of the spine and prevents backache. Tones up the sympathetic nervous system.

Ø  The pulling back action increases intra abdominal pressure, therefore is useful in all digestive ailments. Increased blood supply to the rectal muscles relieves constipation and reduces piles.

Some noteworthy points:

Ø  In this asana, it is important that the hand be used to push the torso upwards. This means that the sacral region of the spine is always in contact with the ground and the supine hip and legs provide the resistance to the upward movement of the torso. Therefore, the muscles of the spine are flexing with no motor stimulus. This increases blood supply to the lumbar, and cervical regions of the spine.

Ø  It is very important that the knees are kept together for two reasons. First, when the lumbar area is arched backwards, the buttocks are squeezed together, increasing blood supply to the anal region. Second, the rearward movement increases blood supply to the sympathetic and para sympathetic nerves, rejuvenating the nerves in the lower back and legs.