The way the head is raised in the final position in this asana is similar to the hood of the cobra, and hence the name. Infact, many of the Yogasans are inspired by the animal kingdom.
This is a very effective and graceful backward-bending asana in prone position, i.e. lying on the abdomen.
Starting Position
1. Lie down on your chest. Fold your elbows and rest the palms on the mat, by the side of the shoulders.
2. Elbows close to your body. This is important for assuming the correct posture in the asan.
3. Feet together, toes pointing backward. Keep your knees straight.
4. Place the chin on the mat
Steps
- Inhaling, raise your head, neck and the chest in succession. Raise your upper body until the navel, as per your comfort level,
- Go up vertebrae by vertebrae
- Make sure that your feet remain together and not get separated.
- It is important to note that the weight should be borne by the lower spine, and not the palms. So please don't try to go up too far by putting the weight on the palms.
- Expand your chest. Keep the elbows drawn in. If they move outward, it would be difficult to raise the shoulders up.
- Hold the posture for 5-6 seconds, to start with. The timing can be increased gradually.
Release
- Release the posture while exhaling slowly
- The descent should be very harmonious, just the way you had come up.
- First the chest, followed by the neck and then the head.
- Place the forehead gently on the mat.
- Bring your hands to the front, and fold and cross your arms, placing the right-hand palm on top of the left.
- Place your head on the back of your palm and tilt the head to the side.
- This is called Makarasan. Relax in this posture.
Benefits
- Strengthens the lower back. Makes the spine flexible.
- Expands the chest and the lungs. Improves breathing.
- Stimulates the abdomen.
- Strengthens the shoulders
- Brings about stillness in the Mind and the body
Limitations
- Back Injury, severe back problem.
- Be careful if you have pain in the wrist and the fingers.
- Hernia, Ulcers, Abdominal pain - please be very careful, as there would be pressure in the abdominal region
No comments:
Post a Comment