Bhujangasana Variation 1 - The Cobra Posture

Transcript

Namaste so today I'll be demonstrating the classic traditional posture called the Cobra posture which is also one of the steps in Surya namaskar uh as I was writing a Blog on managing hormonal imbalances in women I came across this Asana as one of the asanas to practice along with two other postures for women and I realized on my YouTube channel I don't have this posture and there are several variations to it so today I'm just demonstrating the mild variation of pujangasan as the name suggests pujan means Cobra and uh as the name suggests we can also invite the qualities of the Cobra like determination alertness and precision the benefits are many of the sasana we can read in the description below a couple of them is it induces a calm state of mind uh it immediately uh it tones your abdominal muscles as you're lying down on your stomach and it can also be done just like a general warm-up so you need don't need to warm up too much because you're lying on your stomach if you're in a warm weather so I'm in India on a vacation so I decided that I just create this video on Virgin Russell nothing more to say let's begin so a couple of things when you lie down on your stomach you're lying on your stomach your hands are placed near the chest one thing is your feet are not apart but your feet are together your head forehead is on the ground and I'm going to demonstrate dynamically and in the last post last round I'm going to stay in the static position feet together Palms near the chest elbows will come together as I raise my head and neck up so as I inhale I come up only till the navel region feet together if you can your elbows are bent together exhaling come back accordingly you may need to adjust maybe getting your or hands below the shoulder blade so I'll demonstrate once more inhale head and neck up elbows together relax my shoulder feet together looking up exhale back to starting and demonstrate once more and then I'll hold my breath inhale coming up exhale come back sometimes initially your feet may be slightly apart so if you saw my elbows are together so it's not like the Surya namaskar step and after about three to five rounds you can rest with your toes together heels apart forehead on the hands which are like a pillow and take a couple of breaths resting in crocodile or makrasen which is already there on my channel slowly to come out tuck your toes turn to the side and come out of the posture so please avoid if you're pregnant or if the women if you have going through your mainstream cycle if you have hernia ulcer if you have a hypertension patient heart ailment avoid the posture during those times otherwise you can do this as you saw my hands were below the chest elbows were tucked in feet were together and my head and neck by looking up completely so I'll come out with a few more variations where one after variation is one of the steps of Surya namaskar which is but for now because I just wanted to come out with a video for the blog that I'm writing about I decided to just come out and hopefully it'll benefit all of you thank you and Namaste and do spread if you like the video please do like there's a like button and share it among your family and friends namaste