Bhu­jan­gasana (Cobra pose)

The Hindu - - HEALTH -

Lie down on the belly, legs hip-dis­tance apart. Place a yoga block be­tween the thighs and rest fore­head on the floor. Place palms a lit­tle ahead of shoul­ders with el­bows on the floor. In­hale; press legs down to­wards the floor and in­ter­nally ro­tate the thighs down, so that the an­kles lift up and toes press down. Tuck the tail bone down and un­der, draw­ing the pelvis in to­wards the body. Ex­hale; press the palms on the floor, lift the torso, length­en­ing it and squeez­ing the block with thighs. Re­lax the hip mus­cles. Open the heart and roll the shoul­ders down to­wards the hips and away from the ears. Hold the pose for five to 10 breaths; then re­lease and rest. Ben­e­fits: A reg­u­lar prac­tice of this pose im­proves blood cir­cu­la­tion around the spinal ver­te­brae.

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