Sivananda Yoga Bhujangasana (Cobra) Pose

Video Transcript

"Pose 6 in the Sivananda Series is, Cobra Pose, Bhujangasana. It's the first of three in the back series, to promote flexibility in the spine. Sue here is going to be demonstrating the pose for us. So I'm going to have her go ahead and lay down on her belly. And, first thing, go ahead and drop your chin to the mat, relax for a minute. Relaxing the legs. Very important in this pose, is you do not use the lower part of your body, your legs. So do whatever you need to find a nice, comfortable position for the legs, and then completely forget you have legs through this pose. Now, taking your hand, and you want the hands besides the chest. Now a little bit lower, little bit lower, you want them a little bit lower than the shoulders. Now notice how she's hugging in through the elbows. Beautiful. Chin's on the mat, get your hair out of the way. All right, take a nice inhale. Exhale out completely. Now inhaling, lift up the chin, the chest. Start pressing into the hands, and lifting up. Lovely. This is a back bend. It's a beautiful back bend. Now she's looking straight forward. Crown of the head is reaching up tall, shoulders relaxed away from the ears, and the nice beautiful back bend. Her legs are completely relaxed in this pose. Coming down, take a nice inhale. Exhale slow, releasing it down. Coming in and out of this pose very slowly. I'm going to have you come into Crocodile Relaxation. Make that pillow out of your hands, placing the forehead on the pillow. Toes come together, heels apart."