Striking Cobra Pose
Shashank bhujangasana
- Assume Table Position.
- Lower the hips back so the buttocks rests on the heels.
- Keep the hands on the floor, the arms straight and rest the forehead on the floor in front of the knees. Assuming the Held Child’s Pose (Shashankasana).
- Without moving the position of the hands, slide the chest forward to just above the floor until it is in line with the hands.
- Have the elbows in close to the body.
- Move the chest further forward and then upward, straighten the arms and lower the pelvis to the floor. Assuming the Cobra Pose (Bhujangasana).
- Ideally the nose and chest brush the surface of the floor as the body moves forward.
- Have the back arched, chest open and head raised.
- Hold for a few seconds then slowly raise the buttockes and move the body backwards, keeping the arms straight, returning to Child’s Pose (Shashankasana).
- Practice up to 7 rounds.
Breathing
- Inhale on forward movement, assuming Cobra Pose (Bhujangasana).
- Exhale on backward movement, assuming Child’s Pose (Shashankasana).
- Retain the breath as the position is held.
Awareness
- The flexibility of the spine.
- Sensations in the arms, shoulders, chest and abdomen.
- Synchronizing the movement with the breath.
- Swadhisthana chakra.
Contraindications
- High blood pressure.
- Slipped disc.
- Vertigo.
- Hernia.
Benefits
- Stretches the back muscles.
- Releases pressure on the spinal disc.
- Relieves backache.
- Regulates the adrenal glands.
- Tones the pelvic muscles and the sciatic nerves.
- Beneficial for the male and female reproductive system.
- Strengthens the abdominal, pelvic region and the back muscles.
- Improves the functioning of the liver, kidney and other visceral organs.
Practice note
- Keep the hands in the same position throughout the practice.
