The Cobra pose, Nagasana, serves a dual purpose for yoga students. This particular stretch will both energize and strengthen the back and spine. It is an excellent stretch for a healthy back.
How to Do The Cobra Pose
To begin the Cobra pose you will lie on your stomach on a hard surface, (the floor), making sure that the front surface of your legs and tops of your feet are touching the floor. Your hands should be placed on the floor under your shoulders with elbows close to your sides.
As you inhale you will straighten both arms and lift your chest up. Do not go past the point where you lose the connection between your groin area and legs. You will compress your buttocks down toward your pubis and press your pubis up toward your navel. Keep your buttocks firm.
Compress your shoulder blades to your back and let your sides, (the sides of your rib cage), move up and forward. You will feel your sternum lifting. Ensure that your entire spine is being stretched.
You may hold this pose up to 15 seconds before returning to your original position. Return to your original position as you exhale.
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The combination of breathing and stretching makes this pose a Vinyasa, or Flow, pose. The use of the breathing technique helps your pose flow evenly and encourages relaxation and energy.
Benefits
The Cobra pose has many benefits. Along with giving strength to your spine it will also stretch your body cavity and give your internal organs more room to function. It stretches your lungs and allows for more lung capacity and ease of breathing. Your abdominal organs and heart will also be stimulated to perform at a more optimum level.
The Cobra pose is considered to be a therapeutic pose. With its ability to increase lung capacity it is an excellent pose for asthma suffers. It will help relieve stress and leave you feeling energized. And, as, mentioned before, it ensures great back health. This pose is utilized by holistic healers to help repair back damage.
Historically, the Cobra pose was thought to be one of the most significant by healers. Nagasana encourages the heat of the body to rise, which was thought to eliminate disease and destroy germs.
Tips
Beginners often are introduced to yoga through the Cobra pose. It is important to not stretch your back too far when first completing the pose. Allow your back and your body to lead. If you are uncomfortable you have most likely stretched beyond your current limit. Your stretches will increase as you continue to practice the pose.
If you are using the Cobra pose to mend a back injury you will not start on the floor. Put a metal folding chair up to a wall and use it for your hands. This modification will help your back mend and you will eventually be using the standard pose.
