TOPIC: BHUJANGASAN (COBRA POSE)

ATOMIC ENERGY CENTRAL SCHOOL NO.5 MUMBAI

DEPARTMENT OF SPORTS

 

Online Sports Coaching

TOPIC: BHUJANGASAN (COBRA POSE)

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

1.    Press the tops of the feet and thighs firmly into the floor.

2.    On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. 

3.    Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine.

4.    Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.

(AECS-5 beginner students are requested to repeat this asan for 5 times a day)

Tip for Beginner's 

Don't overdo the back bend. Avoid straining your back, take your hands off the floor for a moment, so that the height you find will be through extension.

Benefits

• Strengthens the spine
• Stretches chest and lungs, shoulders, and abdomen
• Firms the buttocks
• Stimulates abdominal organs
• Helps relieve stress and fatigue
• Soothes sciatica
• Therapeutic for asthma

Caution: Person with following ailment should not do this asan:

• Back injury
• Chronic spinal disorder
• Headache