Low Cobra - Ardha Bhujangasana

Try out this Asana with me?, Health Challenge Invite. Ardha Bhuja?g?sana

STEPS :

1. From a prone position lying on the earth, the pelvic bowl is firmly contracted interiorly toward the centerline of the body while the pubis is tucked under.
2. The legs are extended back and the tops of the feet are squared to the earth. The palms are flat and the fingers are in line with the shoulder blades, or, if possible, the palms are tucked under the shoulders with the elbows bent and tucked into the sides of the body.
3. On an inhalation, the arms are straightened slightly, maintaining a soft bend in the elbows as the chest lifts off the earth.
4. Lift only to a comfortable height and that also maintains the pubis and the legs pressed to the earth.
5. Work the opposing forces by pressing the tailbone toward the pubis as the pubis lifts toward the navel. The hip points are narrowed.
6. The buttocks are firm but not hardened. The shoulder blades are firm against the back.
7. The side ribs expand to facilitate the backbend. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.
8. Distribute the backbend evenly throughout the entire spine. The gaze is out in front or straight ahead depending on flexibility.

Benefits

• Strengthens the spine.
• Stretches the chest, the lungs, the shoulders and the abdomen.
• Firms the buttocks. Stimulates the abdominal organs.
• Helps relieve stress and fatigue.
• Opens the heart and the lungs.
• Soothes the sciatica.
• Therapeutic for asthma.
• Traditional texts say that Bhuja?g?sana increases body heat, destroys disease, and awakens Kundalini.

Who Can Do

Consult a doctor before beginning an exercise regime.