Bhujangasana - The Cobra

Asana practice in Yoga Meditation is quite different from that of modern yoga studios. Bhujangasana is described here for those participating in Yoga Mentoring with Radhika Shah-Grouven.

Bhujangasana is the Cobra pose. It is a very powerful backward bending pose and highly recommended for those practicing Yoga Meditation. It is strengthens the back for longer Meditation sessions.

Preparation for the Cobra

Lie on the stomach, with the forehead resting on the floor. Keep legs and feet together, with the body fully extended. 

Bend the elbows, keeping them close to the body, place the hands palms down beside the chest.

Inhaling, slowly raise the head. Begin to raise the shoulders and chest slowly. Look up and bend back as far as possible. The navel must remain on the floor. Use the muscles of the back only. 

Bring your hands in front, cup your palms under the chin and let the weight of your head rest in your palms.

Breathe normally. Hold for 30 seconds or as long as comfortable. 

Release your hands, bring them to the sides. Exhaling slowly lower the head and body until the forehead rests on the floor. 

You can rest in Makarasana, the Crocodile pose, until your respiration and heartbeat returns to normal. 

After practicing the preparatory pose for a few weeks your back will feel strong enough to practice Bhujagasana, the Cobra.

Bhujangasana: The Cobra

Lie on the stomach, with the forehead resting on the floor. Keep legs and feet together, with the body fully extended. 

Bend the elbows, keeping them close to the body, place the hands palms down beside the chest.

Inhaling, slowly raise the head. Begin to raise the shoulders and chest slowly. Look up and bend back as far as possible. The navel must remain on the floor. Use the muscles of the back only. 

Do not use arms or hands to push the body off the floor. The hands and arms should rest lightly on the floor. The use of external force, such as a person pulling the back or shoulders or use of belts or other props is not necessary. These may seem useful for those interested in body culture, but is not suitable for preparation of Yoga Meditation.

Breathing normally hold for 15 seconds or as long as comfortable. 

Exhaling slowly lower the body until the forehead rests on the floor. 

You can rest in Makarasana, the Crocodile pose, until your respiration and heartbeat returns to normal. 

Repeat once.

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