Yoga for beginners - part 6:
Serpent or cobra pose (Bhujangasana.)

“Bhujanga” = serpent
“Asana”    = posture

As the name suggests, this pose mimics the shape of a serpent or striking cobra, a common sight in rural India.

“This pose is particularly helpful for those with stiffness in the back muscles, particularly the lower spine, allowing them to lengthen and release tension and strain. As with all back bends, great care should be exercised in both coming into and out of the pose. If there is any sharp pain or discomfort, stop immediately and return to resting position. Pain is always a warning sign. However, a feeling of stretch is good and shows muscles are being worked! Back pain is very often closely linked with psychological stress and tension. So be sure to work slowly and carefully, always keeping within your own limitations which can change each time you practise.

Preparation
1 Lie, face down, on the mat, legs slightly apart, big toes touching and heels relaxing sideways. Arms are close to the sides, palms facing up, fingers gently curling into the palms. Rest the side of the face against the mat.
2 As you breathe in through the nose, feel the abdominal muscles pressing against the mat. As you breathe out, feel them drawing in towards the spine. On each in-breath, feel energy, ‘prana’, a lightness, entering the body and direct that energy wherever you wish, to any point which may feel tired or tense. On each outbreath, feel any tension, tiredness, worries or negative thoughts freely flowing out of the body and into the floor.
3 Feel a spaciousness and quietness developing within the body and relax into that space before beginning the pose.

Precautions:
•AVOID if pregnant or if you have a hernia or are recovering from an abdominal operation.
•AVOID the backward tilt of the head if you suffer from arthritis in the neck or if you experience any discomfort.
•AVOID if in any acute stage of back problems.
•STOP immediately if you experience any sharp pain. Pain is the body’s warning sign.
ALWAYS CONSULT YOUR DOCTOR FIRST IF YOU ARE UNSURE.

The article describes the steps for Bhujangasana (serpent pose) and sphynx pose in detail, and continues to outline the benefits.
Photos by M Uddin, Model: Rebecca Hussey. Clothing courtesy of Be Present Inc.

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