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Today's Daily Tip

My Hero

At first glance, Virasana (Hero Pose) looks simple. You don't have to balance on your head or bend your spine backward ... (continued)

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Cobra Pose

Bhujangasana

HP_MAR06_Bhujangasana_248.jpg

(boo-jang-GAHS-anna)

bhujanga = serpent, snake

Step by Step

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Press the tops of the feet and thighs and the pubis firmly into the floor.

On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.

Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.

Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.


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Reader Comments

joan stonehouse

In reply to Maria's query - Upward dog is a forward and upward extension of the spine and cobra is a back bend (where the spine will resemble the letter C from tail to skull)

Seaweedgirl

I like Medha's Comment about not using the arms to push the body up. Makes a huge difference in actually feeling your back & stomach muscles work. I just tried it, and I felt so so relaxed & that I am actually isolating and working out in a gentle non invasive way. I am recovering from a cold & have not been working out for a week, and this just energized me moving stagnant energy around.
Blessings 2 U.

MARIA

What is the difference between this (cobra) and upward facing dog

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