Bhujangasana

Today's highlight pose is Bhujangasana, Cobra Pose. With the number of hours many people spend in front of a computer it's no wonder this simple back bending pose is a favorite among many. However, the perceived simplicity of this pose makes it prone to several common errors.

Bhujangasana

Here's what Bhujangasana should look like:

• Gradual and even curvature of the spine
• Elbows are by the body
• Shoulders are down, away from the ears
• Chest is open
• Legs are active
• Dristi (focus point) at the third eye

Technique:

1. Lie on the floor face down. Extend the legs, keeping the feet together. Keep the knees straight and the toes pointed.
2. Place the palms below the shoulders, elbows close to the body.
3. Inhale, lift the head, articulating through the neck.
4. Extend the elbows, use the arms as an aid to stretch the spine further, lift the ribs and lower abdomen off the mat.

Most of the errors made in this pose are interrelated. I'm going to break them down individually for explanation purposes, but it's very rare to see just one of these problems.

Problem No. 1 - Elbows are sticking out

Elbows Out

This issue is typically the result of using your arms to push your torso up in the style of push-ups we all had to do in high school gym class. Bhujangasana is a strong pose designed to strengthen the back and core as well as improve flexibility of the spine. Although some weight will be on the arms, movement into and out of the pose is controlled by the muscles of the back. Remembering to keep your elbows tucked into your sides will help isolate these muscles, but a conscious effort will still be necessary to transfer some of the work to your back instead of your arms.

Problem No. 2 - Shoulders are internally rotated

Shoulders internally rotated, scapulae elevated/protracted

Keeping your shoulders externally rotated and your scapulae retracted and depressed (shoulder blades together and down) is a common theme in yoga! You may recognize this one from the discussion on Adho Mukha Svanasana. However, it's going to feel a little different since your arms are down in this pose. Try practicing from a seated position:

Internal shoulder rotation

External shoulder rotation

On a physical level, external rotation of the shoulders will open chest; astrally, the action will open your heart chakra.

Problem No. 3 - All the arch is in the lumbar spine (lower back)

Lumbar spine only

This is a very common mistake in Bujangasana, mostly because it's much easier to extend our lumbar vertebrae than our thoracic vertebrae due to the curvature of the spine. That and it feels like we're doing a great big back bend! But, the "bend" in the back should be a steady curve throughout the entire spine. Articulating the spine when entering and exiting the pose is a good way to ensure the cervical and thoracic spine aren't being neglected. Don't be discouraged if you need to do a smaller Cobra while your upper back gains flexibility!

Problem No. 4 - Neck is hyperextended

Aka over-correction of problem number 3. Just remember that you want a smooth continuous curve with no pinched areas.

Cervical spine only

Problem No. 5 - Legs are relaxed and inactive

It's easy to forget about your legs when your concentrating on all of the above points. In Bhujangasana your legs should be strong and active. Your knees should be together and your toes pointed.

Inactive legs

Effects:

This pose strengthens the abdominal, and back muscles. Through regular practice, this pose will relocate lightly displaced slipped discs to their original position. Bhujangasana improves flexibility of the spine and relieves backaches as well as symptoms of sciatica. This pose relieves constipation, releases gas trapped in the upper digestive tract, and stimulates the appetite.

Contraindications:

Abdominal complications such as peptic ulcer, hernia, and intestinal tuberculosis.

If anyone has any special requests for poses to feature, please let me know! And disregard the rainy day hair! =)