Published on May 11, 2008

Bhujangāsana (The Cobra)

The Attention:

Until you reach the final position, carefully follow the body motion and especially that of the vertebral column. After reaching the final position direct your attention in ājñā-cakra.

The Technique

• Lie prone on the ground. Relax the whole body.
• Place the palms facing down on the ground under the shoulders.
• Place the forehead on the ground.
• Very slowly raise the head, neck and torso, arching backwards. Breathe in while you rise.
• Hold the posture. Retain the breath.
• Slowly return to the initial position. Breathe out.
• Relax.
• Repeat once more if necessary.

Obsevations

• While raising the body, the hands just offer support and do not direct the motion.
• The body rests on the ground from the navel to the tip of the toes.

Recommendations:

• While rising and after reaching the final position, do not strain the body below the navel, or your bottom.
• Do not rise or arch the body abruptly.
• Use mainly the muscles of the back to perform and hold the position.