Low Cobra (Sanskrit: Bhujangasana)
Suggested song to practice with: “Snake Eyes” by Mumford and Sons
What it is:
Works to open chest and heart
Flexibility of the spine
Strength of core stomach muscles and muscles around spine
Detoxes organs of the abdomen
Beneficial for sciatica
Look straight ahead rather than up at the sky to avoid straining the neck
Use caution with back injury
Care with the wrists if you have carpal tunnel syndrome
Avoid if a headache is present
Avoid if pregnant
How to do it:
Begin lying on your stomach with toes pointed straight behind you.
Place your hands on either side of your ribs, spreading the fingers wide and pressing the palms into the mat.
Take a deep inhale and use your core stomach muscles to lift yourself up, extending the crown of the head towards the ceiling and reaching the heart forward, creating space in the shoulders and chest.
Point the toes toward the wall behind you, engaging the legs and distributing the effort of this pose.
Draw your shoulder back and lead from your sternum. Gaze at a point directly in front of you, taking care not to bend the neck back.
If you are stable in your core, lift the palms of the hands off the mat while maintaining the connection of the elbows with the ribs.
Take deep inhales and exhales, allowing the breath to guide your experience with this pose.
On your next exhale, relax your body onto the mat and rest the side of your head on folded hands.