Twisting Cobra Pose Variation
भुजंगासन भिन्नता परिवृत्ति
Target Muscles
About
This variation of Cobra Pose adds a twist to the traditional backbend, increasing spinal mobility and stimulating the abdominal organs. It strengthens the back muscles while also promoting flexibility in the spine and shoulders.
Benefits (5)
- + Increases spinal flexibility
- + Strengthens back muscles
- + Stimulates abdominal organs
- + Improves posture
- + Relieves stress and fatigue
Avoid If (4)
- - Back injury
- - Neck injury
- - Pregnancy
- - Carpal tunnel syndrome
Step-by-Step Instructions
1. Lie prone with legs extended and feet slightly touching.
2. Place hands under shoulders, fingers pointing forward, elbows drawing in towards the body.
3. Inhale, press into the hands and lift the chest into Bhujangasana (Cobra Pose).
4. Lengthen the spine, drawing the shoulders down and back, opening the chest.
5. Exhale, twist the torso to the right, attempting to look towards the left heel, keeping the hips grounded.
6. Maintain the length of the spine and avoid collapsing in the lower back.
7. Stay in this twisted position for 3-5 breaths, breathing deeply.
8. Inhale, return to center, facing forward in Bhujangasana.
9. Exhale, twist the torso to the left, attempting to look towards the right heel, keeping the hips grounded.
10. Maintain the length of the spine and avoid collapsing in the lower back.
11. Stay in this twisted position for 3-5 breaths.
12. Inhale, return to center. Exhale, slowly lower back down to the prone position.
निर्देश (Hindi)
1. पेट के बल लेटें, पैर सीधे और एड़ीयां आपस में हल्की सी छुएं। (Lie on your stomach, legs straight, heels lightly touching.)
2. हाथों को कंधों के नीचे रखें, उंगलियां आगे की ओर। (Place hands under shoulders, fingers pointing forward.)
3. श्वास लें, छाती को ऊपर उठाएं, भुजंगासन में आएं। (Inhale, lift your chest, come into Bhujangasana.)
4. रीढ़ की हड्डी को लंबा करें, कंधों को नीचे और पीछे खींचें। (Lengthen the spine, draw shoulders down and back.)
5. श्वास छोड़ें, धड़ को दाईं ओर घुमाएं, बाईं एड़ी को देखने का प्रयास करें। (Exhale, twist torso to the right, attempt to look at left heel.)
6. इस स्थिति में 3-5 श्वास तक रहें, श्वास लेते और छोड़ते रहें। (Stay in this position for 3-5 breaths, continue breathing in and out.)
7. श्वास लें, वापस केंद्र में आएं। (Inhale, return to center.)
8. श्वास छोड़ें, धड़ को बाईं ओर घुमाएं, दाईं एड़ी को देखने का प्रयास करें। (Exhale, twist torso to the left, attempt to look at right heel.)
9. इस स्थिति में 3-5 श्वास तक रहें। (Stay in this position for 3-5 breaths.)
10. श्वास लें, वापस केंद्र में आएं। (Inhale, return to center.)
11. श्वास छोड़ें, धीरे-धीरे पेट के बल वापस लेट जाएं। (Exhale, slowly lower back down to the stomach.)