ALFW Bujanghasana Yoga Pose


[Cobra Pose]


 Please checked this checkbox for completed yoga pose.

  1. Lie down on the mat belly side down (prone).
  2. Keep hips, torso, shoulders and arms on the ground.
  3. Lift left leg up off floor and slither it further back behind the right foot.
  4. Keeping the left leg fully engaged, lift the right leg up and move it back to meet the left tips of the left foot. Legs should be about 6 inches from each other.
  5. Place hands slightly out in front (or under) the shoulders, while keeping the elbows lined up with the sides of the torso.
  6. On an inhalation, begin to straighten out the arms so that the head and torso lift up off the floor.
  7. Be sure not to pinch the lower back. Keep the tailbone tucking in toward the floor and pubis toward the navel.
  8. While keeping the buttocks soft, inhale and lengthen the spine, but again, be sure not to increase the lordosis in the low back or at the neck (cervical).
  9. As the hands press the floor down and away, be sure to broaden the back of the shoulder blades away from each other.
  10. Keep the eyes and face soft.
  11. Hold the pose anywhere from 10-40 seconds.

 Pearls of Wisdom

Bhujanga means cobra in Sanskrit. The snake, or serpent, embodies the life of the spine. Kundalini, the serpent goddess, the symbol of our divine potential energy, is said to lie sleeping at the base of the spine. In this pose, we seek out our relationship to gravity, using consciousness to rise with great discrimination, as the cobra does, to meet opportunities. Bhujangasana strengthens, tones, and lengthens the muscles of the spine and back, helps to align the spinal disks, stimulates the thyroid, kidneys, adrenals, tones the uterus and helps to regulate the endocrine system, assisting in reproductive and menstrual problems. As the chest opens, lung capacity is increased, also helping to massage the heart. For the front body to open, the pubic bone must press into the ground, lengthening the low back, which makes more energy available to rise along the spine, allowing the heart to open to feeling, and the mind to open to intuition and discrimination, allowing the choices we make to become more conscious.

Front View of Hips

We highly recommend that you hold this mudra for at least 5 minutes in a seated meditation. Perform it at least 13 different times. Mudras may also be utilized while holding a yoga pose. Remember, mudras tend to be subtle and are very powerful in their own way.

K a n g u l a [ kan-gu-lam ]

The Kangula or “tail” mudra signifies the small or diminutive. It is the gesture of holding up a child’s face by the chin; representing a bird, little bells worn by children, pills, a coconut, the betal nut tree or fruits.

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