Yoga Asanas

BHUJANGASANA The Cobra

The yoga posture of the Cobra or BHUJANGASANA will focus on the area of the lower abdomen and womb area.

• Lie down on your belly. Stretch your legs out with your toes pointed. Bring your hands, palms down, under your shoulders on the floor. Keep your elbows close to your sides.

• Bring up the squeeze in your buttocks and press the pelvic bone down on the floor. Place your forehead on the floor.

• Begin to lift up. First, lift the head as if you are watching an ant crawl up the wall in front of you. You are raising your forehead, eyes, nose, chin and throat from the floor. Then, very gently, allow your upper body to lift up. Don't put any pressure on your hands. They are just resting lightly. You are only lifting the a slight lift at first. Press the crown of your head away fron your shoulders. Imagine that you are being lifted up from your chest.

• Now, we will use some hand and arm strength. Press your palms down and lift your chest up a little higher. You may have your navel off the floor, but your pelvis remains in contact with the floor.

• Your elbows are still close in towards your body. Your shoulders are relaxed downward. Don't scrunch them up to your ears. The crown of your head is still stretching upward.

• Expand your chest and breathe into your chest. Take a few breaths.

• When you feel complete, release the press of your palms and the squeeze of the buttocks and allow yourself to come back to a relaxing posture. Make a pillow with your hands and rest your head to one side on the pillow of your hands.

• Breathe. There are benefits in the letting go of the posture just as there are benefits of holding the posture. We need to take the time to receive the benefits of the letting go.