Yoga
Featured Pose - Bhujungasana (Cobra)
A gentle yet invigorating backbend, Bhujungasana or Cobra is one of the best known asanas in the world of yoga. A great pose of beginners that can be extended for a more intense stretch, cobra works the flexibility of the spine, opens the heart and also works the arms and legs.
To come into Cobra, we start by lying on our stomach on our mat. Take few breaths here and just relax the body, preparing for the stretch and feeling the breath as it runs up and down the spine.
Bring your hands just beneath your shoulder and bring your feet close together so that the inner rims are touching. On an inhalation, rise up through the spine to preparatory position, lifting your head and chest about 3 inches off the floor without the help of the hands. Now staying in this position with elbows bent, lift your hands up off the floor and get a sensation of elongation through the spine. Drop your hands back to the floor and, with another inhalation, this time root down gently under the palms of the hands and use the strength of the arms to lift you up further into full position.
While in full position, take several long, deep breaths and bring your awareness into the spine. Again, try to direct the breath to the spine and feel the movement of the breath up and down the spinal column. Breath should not be held but should flow steadily and evenly. Open up the chest further, as you relax the shoulders down-shoulder blades dropping down the back. Make sure, also, not to lock your elbows but rather keep the arms relaxed yet strong as you gently press the palms of the hands into the floor. Keep your hips on the ground and gently root your upper legs down into the mat while keeping your feet as close together as you can. Keep your chin pulled in at all times unless you have the flexibility to let the head drop back. If you DO have the flexibility, you can now let the crown of the head drop back, leading the way for the neck to open up.
When you are ready to come out of position, do so slowly with an exhalation, using the strength of the arms to slowly straighten out the spine as you lower yourself back to a position of lying on the floor. Be sure now to take a few long and cleansing breaths before moving on to a counter position such as a seated forward bend.