Find us

Latest from Facebook

Yoga Lily
Yoga Lily24 hours ago
#YOGA : WEDNESDAY 22 MAY CLASSES
09:45 - Slow Flow & Yin Restorative (Lily) small group
18:15 - Beginners to Improvers Yoga (David)
19:45 - Slow Flow & Yin Restorative (Lily) small group
Our classes: https://yogalily.com/classes/
.
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #yogafitness #digitaldetox #digitaldetoxing
Yoga Lily
Yoga Lily2 days ago
#YOGA : TUESDAY 21 MAY CLASSES
18:00 - Slow Flow & Yin Restorative (Lily) Small Group
Book Now : https://yogalily.com
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #yogafitness
Yoga Lily
Yoga Lily is in Milton Keynes.3 days ago
Milton Keynes
#YOGA : MONDAY 20 MAY CLASSES
18:00 - Beginners & Improvers Yoga (Lily)
19:30 - Strong & Slow Hatha Flow (David)
Full details: https://yogalily.com/classes
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #YogaStudio #YogaFitness #LoveMK
Yoga Lily
Yoga Lily is at St John Ambulance, Bletchley HQ.4 days ago
St John Ambulance, Bletchley HQ
#YOGA : SMALL GROUP BEGINNERS YOGA COURSE
Starts Thursday 30th May for 5-weeks.
BOOKING NOW
https://yogalily.com/yoga-beginners-course/
"Our beginners’ course is the ideal way to start your practice. It will give you a strong and safe foundation from which you can confidently explore our different yoga classes"
Yoga Lily
Yoga Lily tagged Beginner Yoga Course.5 days ago
#YOGA : Give yourself time 🦋
Yoga Lily
Yoga Lily7 days ago
#YOGA : THURSDAY 16 MAY CLASSES
18:30 - Slow Flow & Yin Restorative (Lily)
19:30 - Slow Flow Hatha Yoga (David)
Our classes: https://yogalily.com/classes/
#LifeInBalance #MiltonKeynes #YogaMiltonKeynes #MiltonKeynesYoga #LoveMK #yogastudio #yogafitness

Cobra Pose, Bhujangasana I

By Yoga Lily 3 years ago
Home  /  Backbend  /  Cobra Pose, Bhujangasana I
Cobra Pose, Bhujangasana I – yoga lily.com

How to do Cobra Pose, Bhujangasana I

Yoga classes in Milton Keynes & Bletchley

Bhujangasana I – The Cobra Pose backbend demands more arm strength than Sphinx Pose. It opens the chest, stimulates the digestive organs, and increases mobility in the vertebral column.

Cobra Pose, Bhujangasana I - step 1 - yogalily.com

1. Lie face down on the floor. Place the palms on the floor under the shoulders, fingers facing forward. Over several releasing exhalations, make your body as long and alive as possible, extending from the back of the waistmdown through the lower back, hips,buttocks, thighs, calves and soles of the feet.

Baby Cobra Pose, Bhujangasana I - step 2 - yogalily.com

2. Tuck your tailbone under so the pubic bone presses to the floor. Lift your straight knees off the floor while keeping the tops of the feet pressing down to the floor. Inhale and lift the chest upward without using any pressure at all on the palms. Hold for a few breaths. This position works on strenghtening the back. It will give you an idea of which muscles you need to work, and how strong they are without any help from the arms.

3. Now work on mobilising the back. Press the palms to the floor and continue to curl the spine up off the floor. Keep the inner legs and feet together as you press the pubic bone into the floor and move the back arching action a little higher up into the middle back. Pull back with the heels of the hands, so it feels like you are pulling your chest forward, through the arms.

Cobra Pose, Bhujangasana I - step 3 - yogalily.com

4. Keep the shoulders soft and move down the back as you straighten the arms. Tuck the chin in toward the throat so the back of the neck remains long. Stay here for a few more breaths, expanding the chest on the inhalation and lengthening the spine on the exhalation.

5. When you combine this pose with a hissing sound on each inhalation and an awareness of the line of energy from the perineum to the sacrum, it becomes a mudra, Serpent Seal.

 

Cobra Pose Video

Tips

Gaze: Third eye or upward to infinity.

Build-up poses:

Counter poses:

  • Deep Forward Fold
  • Resting Deep Forward Fold
  • Childs Pose

Lighten:

  • Practice moving smoothly in and out of the pose before holding it for longer periods

Effect: Energising, strengthening

 

Cobra Pose, Bhujangasana I Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

 

Childs Pose, Balasana - yogalily.com

Childs Pose, Balasana

 

Resting-Deep-Forward-Fold

Resting Deep Forward Fold, Uttanasana

Categories:
  Backbend, Video
this post was shared 0 times
 200
About

 Yoga Lily

  (100 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007 (7 years in the UK). She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.