Exercise: Cobra
Sanskrit name: Bhujangasana
Benefits:
- Stretches muscles in shoulders, chest and abdominals
- Decreases stiffness in low back
- Strengthens the arms and shoulders
- Increases flexibility
- Improves menstrual irregularities
- Elevates mood
- Firms and tones the buttocks
- Invigorates the heart
- Stimulates organs in the abdomen, such as the kidneys
- Relieves stress and fatigue
- Opens the chest and helps to clear the passages of heart and lungs
- Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
- Improves digestion
- Strengthens the spine
- Helps to ease symptoms of asthma
Directions:
- Lie flat on the belly, forehead resting on mat.
- Feet hip distance apart, knee caps point straight down.
- Tops of feet flat on the floor, toes point straight back, all toes nails press into the mat.
- Low belly lifts, as tailbone lengthens toward heels.
- Hands on either side of torso with thumbs in line with the base of the breast.
- Shoulder blades hug the upper back as head and low ribs lift off mat.
- Long extension from toes to crown of head.
- Elbows remain bent, tops of feet heavy.
♦Shortening:
- Adductor Magnus, Glutes, Pronator teres, Gracilis, Pronator quadratus
♦Lengthening:
- Gracilis, Sartorius, Quadriceps, Rectus abdominis
♦Stabilizing:
- Serratus anterior, Brachialis, Hamstrings, Rotator cuff muscles, Biceps brachii
Common problems:
- External rotation of the feet, knees and thighs – compresses the low back.
- Low belly not lifting – compresses the low back.
- Head of arm bones fall towards floor.
- Head pulls, straining the neck.
- Feet lift and buttocks grip.
Contraindications:
- Fatigue
- Back problems
- Spine disease
- High blood pressure
- Heart problems
- Pregnancy – 2nd & 3rd trimester