Bhujangasana (Cobra Pose)
Learned: Asana Lab
See Manual Pages: 134, A-113, A-117
Where this can show up in class: Namaskars, Peak Pada, Connecting Vinyasa
This pose can be done in the following orientations: Prone.
This pose contains the following overall actions: Backbend.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Head Cervical spine |
Pelvis Hands |
Pelvis through feet (to distribute weight) Top of pelvis through crown |
Inner thighs |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Salamba Bhujangasana Salabhasana / Shalabhasana Urdhva Mukha Svanasana |
Salamba Bhujangasana Salabhasana / Shalabhasana Urdhva Mukha Svanasana (Standing) Anahatasana Uddiyanasana |
Sukhasana w/ simple twist first to neutralize spine Forward folds second |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Spinal extension |
Front body |
Hip adductors Glutes Perispinal muscles Hamstrings (to lengthen) Quads (for vyana) Arms |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Overuse of cervical spine | Neutral spine through neck |
| Hip abduction/external rotation; Feet/heels turned out | Engage glutes (glues transverse abdominals through pelvic floor and into adductors); Samana through inner thighs |
| Rib flare; Anterior pelvic tilt; Hanging in low back | Press down through pelvis to reach through crown and legs, Squeeze through inner thighs |
| Straightening arms | Bent so that triceps and biceps are working, not hanging |
| Hands too far forward | Hands under shoulders |
| Shoulders up by ears | |