bhujangasana

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BHUJANGASANACobra Snake or Serpent Pose Bhujangasana IPreparationBhujangasana IBhujangasana IIBhujangasana I Sequence

(Low or Unsupported) Bhujangasana I(Modified or Supported)

Bhujangasana INagasana

Parivrtta Bhujangasana

"Bhuganga" means serpent. This pose resembles a serpent ready to strike.

Few asanas are more invigorating and exhilarating than backbends. They stimulatethe spine, expand the chest and abdomen, strengthen the nervous system, andimprove circulation to all the vital organs.Backbends enhance our breathing by releasing the tension in the spine, chest, andabdomen that keeps the diaphragm from moving freely and the lungs from expandingfully and evenly. They open us to life.....continued below

Naga (Sanskrit) Serpent; the symbol of immortality and wisdom, of renewed births, ofsecret knowledge and, when the tail is held in the mouth, of eternity. The nagas orserpents of wisdom are, therefore, full initiates: "the first Nagas -- beings wiser thanSerpents -- are the 'Sons of Will and Yoga,' born before the complete separation ofthe sexes, 'matured in the man-bearing eggs produced by the power (Kriyasakti) ofthe holy sages' of the early Third Race" (SD 2:181). These first nagas were theoriginal human adepts, who were later symbolized by the terms serpents anddragons. "These 'originals' -- called to this day in China 'the Dragons of Wisdom' --were the first disciples of the Dhyanis, who were their instructors; in short, theprimitive adepts of the Third Race, and later, of the Fourth and Fifth Races. Thename became universal, and no sane man before the Christian era would ever haveconfounded the man and the symbol" (SD 2:210).

The early Mexican word nagual, now meaning sorcerer and medicine man, is akin inits meaning, for "Some of the descendants of the primitive Nagas, the Serpents ofWisdom, peopled America, when its continent arose during the palmy days of thegreat Atlantis, (America being the Patala or Antipodes of Jambu-Dwipa, not of

Bharata-Varsha)" (SD 2:182). The Hebrew equivalent is nahash also meaning magic,
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Sphinx Pose

Photograph by Bill ReitzellYoga Journal's Yoga Basics: The Essential

Beginner's Guide to Yoga for a Lifetime of Health

& Fitnessby Mara Carrico; ISBN 0-8050-4571-6

Make certain the inner thighs are rolled up,

yet the tailbone moves down and in. The

tummy will rise away from the floor. Check

to be certain the elbows are directly under the

shoulders, which are carefully rolled back.

Press the elbows down into the earth and

isometrically pull them backwards. This will

draw the heart forward and up; a wonderful

preparation for cobra. To intensify this arch,spread the knees wide, then fold the feet up

towards the shoulders. The tail should remail

down to prevent jamming-up in the lower

back. Again, press the elbows down and drag

them backwards. Nummy.

Bhujangasana ILow Half Cobra

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Ardha orLowBhujangasanaDemonstrated byShiva Rea

TriYoga

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Bhujangasana IVariation I

Bhujangasana IDemonstrated byCynthiaBueschel

OM yogacenterCindy Lee,Director

135 West14th street,2nd FloorNew York,NY 10011Tel: 212-229-0267
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...Continued

BhujangasanaYoga InternationalOctober/Novemer19972000, Himalayan

International Instituteof Yoga Science andPhilosophy of theU.S.A.by Sandra Anderson

Ardha BhujangasanaIBhujangasana IBhujangasana IIBhujangasanaSequence I(Low or Unsupported)

Bhujangasana I(Modified orSupported)Bhujangasana I

Bhujangasana I

Few asanas are more invigorating and exhilarating than backbends.They stimulate the spine, expand the chest and abdomen, strengthenthe nervous system, and improve circulation to all the vital organs.

Backbends enhance our breathing by releasing the tension in the spine,chest, and abdomen that keeps the diaphragm from moving freely andthe lungs from expanding fully and evenly. They open us to life.

Our normal daily activities tend to keep us facing forward, often bentover some task or another. Our routine movements rarely provide anopportunity to stretch up and back, opening the chest, so it is easy to

lose our full range of movement. Before we know it, our physical andmental responses have become habitual and stale. Backbends are theperfect poses for countering this. The intense opening of the chest andpelvis and the stretching of the spine dispels sluggishness in the body,awakens our vital energy, and freshens the mind.

That is the invigorating half of the equation. The exhilaration comesfrom making an excursion into the unknown, moving backward into theunseen. But a thrill by definition implies a measure of risk, and likemany other thrills, backbends can be problematic if not performed withproper preparation and understanding. A strained back can be theresult of an inappropriate backbend done at the wrong time or with a

careless technique. As a result, many students approach backbends
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with trepidation or hesitation, associating them with pain and injury, orwith unwelcome feelings of vulnerability and insecurity.

Bhujangasana is the simplest of the classic backbends. It is particularlyeffective in opening the chest, stretching the throat, spine, and arms,and strengthening the upper back. It also tones the buttocks and lowerback. Although most beginners are well advised to proceed cautiouslywith backbends, because they are among the most strenuous of theposes, Bhujangasana has several variations which are not strenuousand so are suitable for beginners and for those with problem backs.

The first variation we will try is the one that is the least likely to causeproblems for weak or tender backs. It builds strength, making it anexcellent way to prepare for more demanding backbends. Remember,it's better to stick with a manageable version than to do a difficultversion badly, especially if your back is weak or stiff.

The Unsupported Cobra (or "Low" Cobra)Lie face down on the floor, feet together, forehead resting on the floor.Press your palms into the floor alongside the chest, fingers pointingtoward the head, elbows pointing up and hugging the side of the ribs.The further back you place the hands, the more intense the pose?if youare very stiff, try it first with your hands under the shoulders. If you areflexible, place your hands alongside the waist or hips. Now squeeze thethighs together and lengthen the legs, letting them be firm but not tense.Contract the buttocks, tuck the tailbone, firm up the abdominal muscles,

and press the pelvis into the floor. Lift the shoulders away from the floorand squeeze the shoulder blades toward each other while pulling themtoward the waist. This opens the chest and lengthens the upper back.

Keeping the pelvisand legs firm, inhaleand lengthen thespine as you lift thechest and head.Keep the shoulderspulled down and

back, and theelbows in and up.The chest movesforward. Thenlengthen the neck,lift the face to theceiling, and feel thethroat stretch.(Figure 1).

Note! There shouldbe no weight in yourhands. Do not push

(Figure 1)


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into the posture bypressing your handsinto the floor. Strongarms can force theback into a positionof strain. You can liftyour palms slightlyto make sure thatthe lifting andopening is comingfrom the muscles ofthe back.

To come out, lengthen down on an exhalation, reaching out so that thechin comes to the floor first, then the nose, and finally tucking the head

and bringing the forehead to the floor. Turn the head to one side, relaxthe arms alongside the body, and take a couple of resting breathsbefore repeating the posture. After coming out the second time, turn thehead to the opposite side.

While in the posture focus on the fullness of the breath and allow thebreath to encourage the chest to open and lift even further. Notice thatwhen the shoulders roll in, the breath is restricted, so keep moving theshoulder blades down and keep the elbows in and up. Coupled with thefirm stability of the pelvis, this work with the shoulders and shoulderblades will encourage the upper spine to curve, so the back-bendingmotion is not concentrated in the vulnerable lower back. Strive to open

those areas of the spine which are convex to the backside?the sacrumand upper back?by pressing them forward. Lift and expand the chestand tuck the pelvis.

This version of the cobra is particularly effective for developing thelifting and expanding action of the chest, as the pelvis is grounded andsupported by the floor, and the bend is focused in the upper back. Italso develops strength in the middle and upper back since the backmuscles alone lift the torso. You can focus on strengthening the upperback by working this version of the cobra repetitively with the breath. Liftup on the inhale, and release down on the exhale. Let the spine be longas you exhale down. Repeat at least five times.

A Cobra SequenceThe cobra can beused repetitivelywith a counter pose,which helps toloosen up the spine,shoulders, and hips,as well asdeveloping strength


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in the upper back,arms, andshoulders. Comeinto theunsupported cobraas you inhale(Figure 2a).

(Figure 2a)

Exhale andlengthen out tocome down asdescribedpreviously (Figure2b). (Figure 2b)

Then keeping thebuttocks, abdomen,and hips firm, andthe shoulders pulledaway from the ears,inhale, press thehands into the floor,and lift the torsoonto the hands andknees (Figure 2c).

(Figure 2c)

In a smoothcontinuousmovement, exhaleand press the pelvisback toward theheels in the child'spose, keeping thearms stretched out

in front of you(Figure 2d).

(Figure 2d)


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Now you can eitherinhale back to thehands and knees(Figure 2e), or holdand breathe,stretching theshoulders open bylengthening theinner edges of thearms, inching thefingers forward andbroadening thespace between theshoulder blades asyou would in thedownward-facing

dog pose.

(Figure 2e)

After coming backto the hands andknees, exhale, archthe spine, and lowerthe chest to the floor(Figure 2f), thenglide the chest

through the arms,keeping the elbowsin, and inhale intothe unsupportedcobra (Figure 2g).

(Figure 2f)

(Figure 2g)

Repeat the whole sequence several times. This is one of themovements in a modified sun salutation, eliminating the more difficultAdho Mukha Svanasana (downward-facing dog) and Chaturanga

Dandasana (four-limbed stick pose), which require more shoulder andarm strength. This sequence of moving from the cobra into the child'spose gives additional stretching and strengthening work to theshoulders and upper back.

The Modified or Supported CobraA second version ofthe cobra gives agood sense of thelengthening action
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of the spine, whichis important in orderto keep a uniformstretch and to avoidcompressing thelower back. In thissupported version,start with the handson the floor justabove your head(Figure 3). Thefingers are spreadand turned inslightly, touchingthumb to thumb andindex finger to index

finger. The elbowsare comfortablybent. Firm up thebuttocks, hips, andlegs as before, andkeep them active.

(Figure 3)

Then press theforearms into thefloor and draw theupper torso forward

and up. By pressingdown through thearms and drawingyourself forward,you'll be able to liftthe rib cage awayfrom the pelvis, andthen press the chestforward (Figure 4).This movementlengthens the upperspine without

stressing the lowerback. Open thethroat by drawingthe shoulders downaway from the earsto lengthen the backof the neck.

(Figure 4)

Feel the lower ribs against the floor, and experience the breath in theback of the waist. Because the abdomen is pressed into the floor, thebreath moves naturally into the back side of the rib cage and can fill thelower back lobes of the lungs fully. Keep the upper back wide and the


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neck and throat long so that the breath is not constricted anywhere inthe torso. Then take the head back and lift the face toward the ceiling,pressing the chin up. Feel a long line from the navel to the tip of thechin. After a few breaths, bring the face forward and turn the head tolook first over one shoulder toward the lower back, and then over theopposite shoulder. Keep the shoulder blades pulled down so the necklengthens as it twists.

The Classic Cobra (or Half Cobra)The classic cobra uses the strength of the arms to assist the uppertorso lift. If your lower back is tender, weak, or injured, skip this versionuntil you are stronger. If you are well-practiced and strong, proceed intothe classic cobra by coming into the first unsupported version of thecobra described above.

With your handsalongside the chest,keep the pelvis andlegs firm, squeezethe shoulder bladesstrongly down andtoward each otheras you press intothe palms of thehands, and lift the

chest. Keepextending upthrough the front ofthe body as you rollthe shoulders backand down, andgently press thechest forward usingthe strength of thearms to assist theback. Press thesacrum strongly in

and forward. Beaware of the evenextension from thepubic bone to the tipof the chin as youtake the head backand open the throat(Figure 5).

(Figure 5)

You may not be able to straighten the arms without hunching theshoulders; in that case, keep the elbows slightly bent and close to theribs. (Straightening the arms doesn't mean pinning the shoulders to the


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ears and hanging the belly and ribs off the shoulders.) Keep theshoulder blades down and the spine moving up as the head and neckrise up above the shoulders. The downward press of the shoulders,shoulder blades, arms, and hands impels the chest forward and thespine up, just as it did in the modified supported version of the pose.Eventually, the arms may be straight and the abdomen will come up offthe floor, but in no circumstance should you feel strain in the lowerback. Keep the breath full and appreciate the fullness and openness ofthe chest as you open the curves of the spine.

BhujangasanaRecall that a cobrahas no limbs; it

moves from theaction of themuscles along thespine. The spinelifts from its owninternal impetus.The cobra lifts hisbody, he looks up,he draws back, he'sready to strike.Likewise, draw upyour energy with the

fluid flow of thebreath, and strike atthe doors of higherconsciousness.Once you'vereached fullextension, permityour head to restback on thetrapezoid muscles.

Bhujangasana

When you sensethe time is right,gently uncoil bybending the elbowsclose to the body asyou slowly lowerfirst the abdomenand then the chest,chin, nose, andforehead to thefloor. Now come tothe child's pose as acounter posture, or

(Figure 6)


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spread the legs afew feet apart, drawthe folded armsunder theshoulders, and restthe forehead on theforearms in thecrocodile pose(Figure 6). Feel thefreedom of thebreath.

Bhujangasana IICobra


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The center step shown here is also known as Nagasana, which translates as Cobra, Snake,Serpent. A Naga is an immortal being in the form of a snake. (See page top.)In some places, the 3rd step is called Mountain Pose.

Bhujangasana IIDemonstrated byB.K.S. Iyengar

Light on Yoga: Yoga Dipika

by B.K.S. Iyengar1966 George Allen & Unwin Publishters, Ltd.;

ISBN 0-8052-1031-8
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Bhujangasana IILight on Yoga: Yoga Dipika

by B.K.S. Iyengar1966 George Allen & Unwin Publishters, Ltd.;ISBN 0-8052-1031-8

Lie flat on the floor on the stomach. Bend the elbows and place thepalms on the floor on either side of the waist.

Exhale, lift the head and trunk up and back, by stretching the armsfully, without moving the pubic region and the legs. Remain in this

position breathing normally for a few seconds.

Exhale, bend the knees and lift the feet up. The weight of the bodywill be felt on the pelvic region, thighs and hands. Take a fewbreaths.

Taking more pressure on the right hand, lift the hand off the floorand with a deep exhalation swing the left arm back from theshoulder and grasp the left knee-cap. After a few breaths exhaleagain fast and deeply, and swinging the right arm back from theshoulder, grip the right knee-cap with the right hand.

Stretch the legs straight on the floor again without loosening thegrip on the knees. Stretch the neck and throw the head back as faras you can. Gradually try to bring the knees as close to each otheras possible.

Contract the anus, tighten the thighs and hold the pose for about15 to 20 seconds. As the spine, chest and shoulders are fullyextended while the abdomen is contracted, breathing is fast anddifficult.

Bend the knees, release the hands one by one from the knee caps

and rest on the floor.EffectsAs the posture is an intensified version of Bhujangasana I itseffect is greater. Here the sacroiliac, lumbar and dorsal regions ofthe spine benefit along with the neck and shoulder muscles whichare fully stretched. In this pose more blood circulates in the pubicregion, which is kept healthy. The thyroids, parathyroids, adrenalsand gonads receive a copious supply of blood and this results inincreased vitality. The chest is also fully extended.
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Parivrtta BhujangasanaRevolved Cobra


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