Bhujangasana: Cobra Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Bhujangasana (boo-jang-GAHS-anna) is a great way to strengthen the upper back and is often practiced as part of a transition back to downward-facing dog in vinyasa yoga. Practicing cobra pose regularly can improve your lung capacity, reduce stress, and stimulate many of the internal organs in your body.
Philosophy + Origin
Although often perceived as evil or dangerous, snakes also have a rich history of power and worship. In some yoga traditions, the energy of kundalini is represented by a serpent resting coiled at the base of the spine. By awakening this snake, we enliven our body’s energy and create a pathway towards enlightenment. This connection with enlightenment is also seen in many portrayals of the Buddha where he is shown with a cobra over his head.
ADJUSTMENTS/MODIFICATIONS:
- Option to swap cobra pose for sphinx pose by placing your forearms on the floor.
- Lengthen the back of the neck to avoid straining the neck and upper back.
- If you experience discomfort in the lower back, bend the elbows more.
STEP-BY-STEP:
- Lie on the floor on your belly. Extend your legs behind you with the tops of your feet on the floor. Place your hands palm down on the floor a couple inches away from your shoulders. Squeeze your elbows towards your body rather than letting them splay out to the sides.
- Press firmly down through the tops of your feet and your thighs. Draw your tailbone toward the ground.
- On an inhale, reach your chest forward and up. Draw your shoulders away from your ears.
- Stay here or press into your palms and begin to straighten your elbows. Keep your legs engaged as you lift your chest forward and up.
- Stay in the pose for up to 30 seconds.
- To release, lower your body as you exhale and rest on the floor.
PREPARATORY POSES:
- Bridge pose | Setu bandha sarvangasana
- Sphinx pose | Salamba bhujangasana
SEQUENTIAL POSES:
- Upward-facing dog | Urdhva mukha svanasana
- Upward-facing bow pose | Urdhva dhanurasana
- Camel pose | Ustrasana
COUNTER POSES:
- Downward-facing dog | Adho mukha svanasana
- Childs pose | Balasana
- Half pigeon pose | Eka pada rajakapotasana
SANSKRIT:
- Bhujanga = snake
- Asana = pose
PHYSICAL BENEFITS:
- Strengthens muscles of the back
- Increases flexibility in the spine
- Strengthens glutes
ENERGETIC BENEFITS:
- Relieves stress and fatigue
- Awakens kundalini
- Opens heart and throat chakras
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About the Author
Utkatasana: Chair Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
A challenging pose with hidden benefits, utkatasana (OOT-kah-TAHS-anna) works your body inside and out. Aside from strengthening your legs, this powerful pose also improves the health of your diaphragm and stimulates your heart. Practicing regularly will not only increase your physical endurance, it also encourages your chest and arms to open, creating more space in your body energetically.
Philosophy + Origin
While sitting in a chair is a common act for most of us today, chairs were once, and in some locations still are, considered a luxury. A throne in particular is a seat of power, one assumed by leaders around the world. The pose utkatasana, translated to mean powerful pose, invites individuals to sit on their throne, their seat of power. Embracing the challenge of the pose, and recognizing the strength that is generated when assumed thoughtfully and in proper alignment (physically and spiritually), you can begin to refine all aspects of your life, allowing yourself to step into roles of leadership and responsibility with clarity and confidence.
