Pose of the Week

Bhujangasana a.k.a Cobra Pose



1. Lie on your stomach on the floor. Stretch your legs back, tops of the feet on the floor. Place your hands on the floor directly under your shoulders and in line with your chest. Hug the elbows into your rib cage.

2. Press the tops of the feet and thighs and pubis firmly into the ground.

3. On a inhalation, begin to straighten the arms to lift the chest off the floor, making sure to keep a bend in the elbows so your thigs and pubis stay rested on the floor. Keep the buttocks soft.

4. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the top ribs forward. Distribute the backbend evenly throughout your spine.

5. Stay in this pose for 15-30 seconds and then release back down to the floor on an exhale.

Benefits:

-Strengthens the spine

-Stretches chest and lungs, shoulders and abs

-Firms the buttocks

-Stimulates abdominal organs

-Helps relieve stress and fatigue

-Opens the heart and lungs

-Soothes sciatica