There are poses in yoga that not only strengthen and stretch the body physically but also awaken the spirit within. One such pose that exhibits both grace and force is Poorna Bhujangasana, also known as Full Cobra Pose. Let’s explore the instructions, advantages, and safety measures of this magnificent pose that can revolutionize your yoga practice.
Steps to Master Full Cobra Pose (Poorna Bhujangasana):
- Preparation: On a yoga mat or another comfortable surface, start by lying flat on your stomach (prone posture). Make sure your feet are hip-width apart, your legs extended behind you, and the tops of your feet are pressed into the ground.
- Placement of Hands Place your hands beneath your shoulders with your fingers spread wide and your palms flat on the mat. Pointing upward towards the ceiling, your elbows should be close to your torso.
- Engage Core Muscles: Draw your shoulder blades together and down your back while taking a deep breath and slightly lifting your chest off the mat. As you perform the exercise, keep your elbows tight to your torso.
- Press into the Ground: To raise your upper body off the mat even further, press into your palms in a deliberate, fluid action. Maintain a neutral neck posture, your hips firmly planted, and your eyes directed front.
- Extend the Backbend: Keep pressing into your hands, reaching through your arms, and raising your chest. When you achieve the complete expression of the position, you should feel a slight stretch in your spine.
- Hold and Breathe: Hold this position for 15 to 30 seconds while taking regular, deep breaths. Remain conscious of the opening feeling in your chest and the contraction of your back muscles.
- Release: To come out of the position, gently release your breath and return your chest to the mat. Before moving on to the next pose, place your forehead on the floor and take a moment to relax.
Benefits of Poorna Bhujangasana:
- Strengthens the Back: The erector spine and other muscles along the spine are worked on in Full Cobra Pose, which helps to strengthen and stabilize the back.
- Improves Posture: By expanding the shoulders and chest, this position can be practiced regularly to help correct slouching and enhance overall posture.
- Stimulates Abdominal Organs: The Full Cobra Pose‘s little abdominal compression encourages healthy digestion by stimulating the digestive system.
- Enhances Flexibility: By stretching the chest, shoulders, and abdomen, this position helps the spine become more flexible and opens up more range of motion.
- Elevates Mood: Full Cobra Pose is a great complement to any yoga practice because backbends are known for their uplifting and energizing effects on the body and mind.
Precautions and contraindications of Full Cobra Pose
- Listen to Your Body: Refrain from pushing your body over its breaking point in this stance. Respect any pain or discomfort and adjust your posture if needed.
- Modify as Needed: If the backbend is too intense for you, consider lowering your chest closer to the floor or slightly bending your elbows to lessen the strain on your lower back.
- Keep Hips Grounded: Throughout the posture, keep your hips pressed into the mat to protect your lower back. This can be achieved by activating your glutes.
- Avoid Overarching the Neck: Lengthen the back of your neck and tuck your chin slightly to keep your neck in a neutral position.
- Breathe Consciously: To encourage relaxation and openness in the body, concentrate on taking deep, steady breaths throughout the pose.
Embrace the Serpent Within:
Accept the Serpent Within When you perform Poorna Bhujangasana in your yoga practice, keep in mind to do so mindfully and with respect for the wisdom of your body. This magnificent pose has the power to call forth your inner snake energy, which will lead you to increased strength, flexibility, and inner harmony with perseverance. Allow the voyage to transpire, breath by breath.
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