| |
|
|
The
Cobra or Snake Pose
The Cobra Pose - Naga-asana
| Posture: |
|
Naga-asana - The Cobra
Pose |
 |
| Translation: |
|
The Sanskrit word naga
means snake or serpent. The naga-asana is also known as the bhujanga-asana. The Sanskrit
word bhujanga, which also means snake, is derived from the root bhuj which means to bend
or curve. |
|
|
| Pronunciation: |
|
na-gah-sa-na |
|
| Difficulty: |
|
(4-5) |
|
"Let the body, from navel to toes, touch the ground, the palms placed upon the ground, and raise gently the
upper part of the body (from navel to head) like a snake. This posture increases the gastric fire; it
destroys all diseases and by constant practice leads to the awakening of Kundalini."
The Gheranda-samhita II.42-43.
|
| The Cobra Pose (Naga-asana) Instruction: |
|
|
|
|
Lie on the stomach with the head turned to one side and the arms alongside the body
with palms facing upward. |
|
|
|
|
Turn the head and place the chin on the floor. Inhale then exhale slowly through the
nostrils and swing the arms around until the hands are placed just below the chin with the palms
down and the finger tips of each hand almost touching and the elbows on the floor. |
|
|
|
|
Inhale slowly through the nostrils, press down on the hands and lift the torso from
the waist up off the floor, arching the spine backwards and straightening the arms. Keep the hips
on the floor. |
|
|
|
|
Tilt the head as far back as possible and hold the posture for the duration of the
inhaled breath. |
|
|
|
|
Exhale and reverse the process to return to position #1. |
|
|
If you find it uncomfortable holding the breath while the posture is held, breath gently through
the nostrils. Some may find that they are able to arch the spine back even more than in the initial
arch in step 3. In this case try "walking" the hands toward the pelvic region and stretching the
head further back.
In addition to the obvious benefits to the spine and lower back, the standard variation of the
naga-asana strengthens the wrists and stretches the muscles in the chest. By maintaining a
constant exertion to create a greater arch in the spine, the stomach and pelvic muscles are
strengthened. Greater strength in these areas can be cultivated by performing the variation where
the arms remain on the ground. B.K.S. Iyengar, a renowned expert in yoga-asanas, claims that
displaced spinal discs can be placed back in their original position by practicing the
naga-asana.
|
| Hold the posture for either the duration of a held inhaled breath or from
one-half to three minutes. Repeat the naga-asana two to five times. |
| The are two variations to the naga-asana. For the first, keep the arms
alongside the body with the palms facing down and lift the head and chest off the ground. This
variation requires a little more strength in order to get the full arch of the spine. The second
variation is for those who have a great deal of flexibility in the lower back. At the peak of the
naga-asana bend the knees and attempt to touch the top of the head with the soles of the
feet. |
Back to Top
|
|
XML Syndication 
|
The Magic Of Finger Yoga. An Ancient Secret Guaranteed To Sky-Rocket Your Energy,
Demolish Your Inner Blocks, Crack Your Toughest Problems, Patch Up Your Relationships, Release Your
Past, And Nurture Your Spirit... A Secret So Simple, So Practical You Can Use It Anywhere.
Click Here for More Info!
Learn Yoga. A Complete Guide To Learning Yoga And Achieving Better Health And A
Better Lifestyle In Less Than 2 Weeks.
Click Here for More Info!
Yoga Weight Loss Secrets. Natural, Sustained Weight Loss Based On
Yoga, Meditation And Vegetarian Diet. EBook(R) With Complete Instructions.
Click Here for More Info!
Ageing Well - A Guide To Rejuvenation And Longevity. Dr. Cromack Draws On His
Background As A Chiropractor, Acupuncturist, Ayurvedic Practitioner, Yoga Teacher, Live Food
Enthusiast, And Trainer Of Professional Athletes To Write A Book That Is A Lively Synthesis Of
Tools To Heal And Rejuvenate The Body. Click Here for More Info!
|
|
Yoga Health Secrets. A Complete Guide To Yogic Techniques For Happiness And Good
Health.
Click Here for More Info!>>
The 7 Minute Yoga Program For Stress Relief. A Highly Effective Yoga Program That
Eliminates Daily Stress, Make You Feel Rejuvenated And Energized In Only 7 Minutes.Click Here for More Info!>>
Yoga For The New You. Complete Beginners Guide To Yoga: 75-page EBook For
Enrichment Of The Mind, Body And Spirit.
Click Here for More Info!>>
Lady Golfers Guide. The Lady Golfers Guide Is The Most Comprehensive Golf Resource
Dedicated To Women Golfers. It Contains Over 220 Pages Covering Everything A Lady Golfer Needs To
Know To Play Her Best Golf, Including Golf Tips And Lessons, Yoga For Golfers And A Lot More.
Click Here for More Info!>>
|
|
