The Cobra
Pose or Bhujangasana is a great exercise for people with lower back aches. This posture
decreases stiffness in the lower back, enlarges the chest, and strengthens the
arms and shoulders. This Asana is also good to combat menstrual irregularities,
and it helps relieve stress.
Learn how to perform the Cobra Pose in this
section.
STEP
1: Lie on your belly, while your head rests
on your lower arms.
STEP
2: Raise your forehead, look upwards and
stretch your hands backwards. Let your weight rest on your chest.
STEP
3: The head falls a little backwards towards
your back and the backward movement proceeds from the neck and the chin. Move
your belly further backward as if someone is pulling your arms. The weight is
more and more shifted towards the belly and the lower back does the real
work.
STEP
4: If you cannot raise your chest any
further, put your hands and arms next to your chest on the mat without losing
the bend. Stretch your arms so that they stand perpendicular on the floor and
at the same time turn your arms a little inward. Relax your lower back and bear
your weight with your arms.
STEP
5: The buttock muscles remain relaxed during
the exercise. Move your chest further upwards with every breathing out. Do this
in a relaxed way instead of using force. You can tilt your head back. The
shoulders are broad in front and the shoulder blades remain low.
Build up the exercise in a quiet way. When the
lower back is stiff, this exercise may cause the lower back to feel a little
painful and uncomfortable. This is normal and will pass away as the stiffness
decreases. In spite of the uncomfortable feeling that you may sometimes
experience, this exercise is highly recommended for people with a stiff lower
back or pain in the lower back.
Have an Ageless Body and a Timeless Mind
Thanks,
AJ
0 comments