English Name: Cobra Pose
Sanskrit Name: Bhujangasana
Yoga Level: 1
Benefits: Cobra pose strengthens the spine, stretches the chest, lungs, shoulders and abdomen. It has the ability to stimulate abdominal organs and relieve stress and fatigue. It can soothe sciatica, can be therapeutic for asthmatics and some yoga texts claim that it can increase body heat, destroying disease and awakening kundalini.
How to do it: Lie on your stomach on your mat. Stretch your legs back and place the tops of the feet on the floor. Spread your hands wide under the shoulders. Hug the elbows into your sides and press the tops of the feet and thighs into the floor. Inhale, straighten the arms and lift the chest off the floor. Smile. Enjoy this pose.
Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine. Hold the pose for fifteen seconds and breathe. Release from the pose slowly with an exhalation.
Yoga Vocabularly: Kundalini, in yogic theory, is a primal energy, or shakti, located at the base of the spine. Different spiritual traditions teach methods of “awakening” kundalini for the purpose of reaching spiritual enlightenment.