sandeyeMy Routine: 15. Bhujangasana
December 17th 2007 17:13
From lying flat on my face, resting on my chin for the former Locust Pose, I bring my hands out from under me and place them below my shoulders, palms flat on the floor. I lower my head, so that my forehead is resting on the floor and am then ready to begin the Cobra Pose.
On inhaling, I raise my head and hands slightly. Exhaling, I return to the starting position. On the next inhale, I repeat and extend the head lift, raising my chest from the ground also. Holding for a full breath, I once again return to the starting position on an exhale. On the third inhale and rise, my hands stay flat on the floor; my arms become straight; my back is bent so far that my entire front loses contact with the carpet under me. Once again, I hold for a full breath - sometimes two or three - before lowering on an exhale to the starting position.
At this point I leave the Cobra, because my back is not yet supple enough to handle the full pose. For the experienced or supple, you can continue on to the final rise. As you inhale and raise as far as the third stage, you move your hands closer to your body, keeping the arms straight. The pelvic area should be minimally raised from the ground, and the head toppled backwards so that it drops behind you towards your spine. Parting the legs slightly, raise the feet and lower half by bending at the knee, until your feet can touch your head. Breathe a few calm breaths, and then return gently to the starting position.
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