Analytics: Baby Cobra Pose
Sanskrit, Ardha Bhujangasana
Benefits
Contraindications
Modifications #
- Opens heart & chest
- Strengthens back, arms, shoulders, abs.
- Can relieve back pain
- Stimulates glands
- Improves flexibility
- Back injuries
- Late pregnancy
- Rise up only slightly
- Place forearms on the floor
Foundation
Alignment
Intention
Steps; Laying on belly, legs outstretched
- palms of hands, pelvis, quadriceps and tops of feet
- Heels aligned with hips
- Shoulders up and down towards back body (Space between ears and shoulders)
- Neck in alignment with spine, chin tucked slightly to create length in the back of the neck.
- Press tops of feet, thighs and pelvis into the floor
- Pelvis & pubic bone pressing into floor (Creates space in the lumbar spine)
- Chest and heart open
- Elbows coming towards one another
- Place the palms on mat by chest & rib cage to stabilize
- Spread fingers wide, spider grip
- Press tops of feet, thighs and pelvis into the floor
- Loop shoulders up and then down towards back body slightly lifting chest off the earth with back muscles, head stays in alignment with spine and will also lift slightly.
- Rise up more using back muscles.
- Bring elbows & shoulder blades in towards one another, hugging into the side body.
- Tuck chin in slightly to keep neck in alignment
Engage Bandhas, Breath
Coming Out of the Pose
Lower the chest slowly back down to the mat.
Counter Pose
Child's Pose
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