Twisting cobra

Tiryaka bhujangasana

• Lie on the stomach with the legs separated and the feet shoulder width apart.
• Tuck the toes under to come onto the balls of the feet.
• Place the palms of the hands on the floor underneath the shoulders and have the fingers pointing forward.
• Tuck the elbows in close to the body.
• Rest the forehead on the floor and close the eyes. Relax.
• Using the back muscles first, slowly raise the head, neck and then the shoulders from the floor.
• Keep the pubic bone on the floor and use the arm muscles to lift the torso upwards.
• Twist the head and upper torso to look over the left shoulder and gaze towards the right heel.
• Hold for a few seconds then return to the centre and twist to the right side.
• Hold for a few seconds then return to centre and lower the body to the floor.
• Practice up to 5 rounds.

Breathing

• Inhale while raising the torso.
• Exhale while twisting to the side.
• Inhale to centre.
• Exhale while lowering the torso.

Awareness

• The diagonal stretch in the abdomen.
• Synchronizing the movement with the breath.
• Swadhisthana chakra.

Contraindications

• Hernia.
• Back conditions.
• Neck conditions.

Benefits

• Helps to remove backache.
• Alleviates constipation.
• Stimulates the digestive system.
• Activates the reproductive system.

Practice Note

• Engage the back muscles and use them to raise the head, neck and shoulders off the floor, then employ the arm muscles to raise the chest and torso.