Cobra (Bhujangasana)  
by: Urmil Jindia & Vasanthi Bhat (vasanthib@aol.com)

Whether it is due to the stressful situations at work or at home and children coping up with school home work and extra curricular activities, I have come across so many people from children to seniors who have so much accumulated stress and tension. They feel physically fatigued and have no energy. They constantly seek doctor’s help and get medication to calm them down. It is also true that they don’t find full relief, as many times medications tend to suppress the pain.

  • Do you know that you can relieve physical stress and tension, and at the same time rejuvenate yourself by doing simple and easy “Cobra Pose”?
  • Do you know many people have benefited from releasing physical tension and stress by doing “Cobra Pose” few minutes a day?
  • Do you often feel exhausted?
  • Do you think that you are suffering from insomnia having tension on the upper back and neck and feel carpool tunnel syndrome?

    Good news is that practicing the Cobra Pose early in the morning or anytime during the day instantly relieves from the above symptoms. This pose can be practiced by all age groups.

    Cobra Stretch (Step by step instructions):

    1. Lie on your stomach, with your palms resting below your shoulders and your chin resting on the floor.
    2. Breathing in, straighten your arms and lift your trunk.
    3. Hold this position for as long as it is comfortable.
    4. Breathe naturally in the position. (With practice, your natural breath becomes deeper)
    5. Breathing out, lower your trunk and head, resting your cheek on the floor, arms by your side.

    Note: Of course this pose cannot be practiced at work, unless you have privacy in the office. Good news is that you can do an alternate yoga pose at work called “Raised Arm Pose”. Stand straight with your feet a few inches apart. Breathing in, raise your arms above your head, and looking up bend backwards. Stay in this posture as long as you are comfortable and then breathe naturally. Breathe out as you lower you arms. Repeat 2-3 times.

    Points to Remember:

    You may move your palms forward to be comfortable in the stretch. This is an easy position for the beginners to attempt.
    You may move your palms little closer to your body for an advanced stretch.

    Benefits:

    Apart from relieving physical tension, COBRA POSE releases the vital energy from the base of the spine. Relieves back pain by gently stretching the vertebrae from the base of the spine to the neck. Strengthens arms, neck, shoulders, chest, abdominal muscles, and hips. It aids in relieving carpool tunnel syndrome by exercising the forearms, wrist joints, palms and fingers. This pose also helps in stimulating the thyroid glands. Encourages the deep respiration, which in turn strengthens the lungs and heart. Provides massaging action for the kidneys, thereby helping to prevent and reduce kidney stones.

    Now as you are familiar and have practiced the Bowing Pose, Cat Stretch and Cobra. I recommend that you practice this short routine by combining the three poses, to further strengthen and relax your body in the sequence it is written, Cat Stretch, Cobra and then the Bowing Pose. It is up to you to stay in each posture for 1-2 minutes or for as long as you wish to relax, without straining your body.

    Vasanthi Bhat’s book “The Power Of Conscious Breathing in Hatha Yoga” is especially helpful for people who can find information on the Cobra Pose. In addition this book has may other poses that are highly beneficial to all other stressful symptoms.

    Vasanthi Bhat is an internationally recognized yoga teacher, author, publisher, and producer. She is also the founder of Vasantha Yoga Health and Fitness Center in San Jose, California. She has been practicing and teaching yoga for over 26 years. Vasanthi has produced a series of Videotapes, audio CDs, and has written several books.

    For more information visit: http://www.Vasanthayoga.com