Cobra Pose (Bhujangasana)

Benefits and alignment tips of Cobra Pose

Cobra Pose (Bhujangasana) Handout

Cobra Pose or Bhujangasana, is a posture with many benefits for the whole body. I have found no other pose that assists me more in opening my posture and balancing the stiffness in my back. If you sit all day and have stiffness/soreness in your upper or lower back, this a great posture to include in a daily practice as it stretches the entire front body and mobilizes the spine in the often neglected motion of extension.

This pose is also energizing and uplifting. It can be used to stimulate circulation, increase energy levels, and sometimes even elevate your mood. Also, because it stretches and opens the areas of the chest and abdomen it has the potential for increasing lung volume and easing digestion or menstrual discomforts.

I love that this backbend can be subtle or dramatic depending on the depth to which you take it (depending on the needs of your day or the specifics of your body and practice level). It works nicely to warm it up by moving in and out of the posture with the breath, for example inhale and lift up, exhale and lower down. Once warmed up, find your way into the posture again and pause for a hold (e.g. 3-5 breaths). Once completed, rest back down and notice how you feel. Give this a try and feel free to print this free handout highlighting the alignment tips and benefits.
|Cobra Pose Handout

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Sensitive Neck and Backbends

There’s a reason why you hear the expression “pain in the neck” when someone is really frustrated.  Anyone with a sensitive neck will let you know it is very difficult to manage daily activities and get comfortable sleep when neck pain is present.   Whether it is general muscle tension with accompanying headaches or more serious conditions such as pinched nerves, arthritis, and damaged discs, neck pain can be very debilitating.  It is important to ensure your yoga practice is done with awareness of body posture and alignment to avoid further irritation to a sensitive neck.

When you look around and examine neck posture you’ll soon realize how predominant the “forward head posture” is.  Many of us sit and work in a position all day where our head pokes forward from the shoulders.  In ideal alignment, the ear is Continue reading

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