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Featured Posture - The Cobra  


About the Cobra pose
This posture is called Cobra Pose because the raised head and body resemble the raised hood of a cobra.

Benefits
In the pose the shoulder joints are loosened, upper back strengthened, buttock muscles toned and lung capacity increased. The thighs, hips, abdominal and chest muscles are stretched. The thyroid and adrenal glands are stimulated and kidney functioning improved. Also the efficiency of the digestive, elimination and reproductive organs is increased. Perhaps, however Bhujangasana is most famous for its limbering and strengthening of the spine. Quite a powerful pose!
Step by step:
1 Lie down on front of body, with your chin on the floor, arms alongside your legs with your palms up. Bring your legs together and squeeze your legs and buttocks together to take the strain off your lower back. Now clasp your hands behind your back.

2 As you inhale stretch your chin forward, and lift your chest as high as you can arching your spine. Raise your arms up as high as possible stretching through them, trying to get your palms to meet.

3 Lift your chest a little higher then, as you exhale stretch forward through your spine as you lower your upper body back to the floor. Relax.

Half Cobra
1 Lie down on the front of your body, with your chin on the floor; bring your forearms to the floor either side of your upper body, your elbows on the floor, and your palms down either side of your face. Bring your legs together and squeeze your legs and buttocks together.

2 As you inhale stretch your chin forward, and lift your chest as high as you can arching your spine. While breathing deeply, stretch your chest forward up and back. Stretch across your chest, keeping your shoulders low and wide. Hold for a few deep breaths. As you exhale stretch forward through the spine as you lower your upper body back to the floor. Relax.

Cobra
1 Lie down on the front of your body, with your chin on the floor; bring your hands palms down under your shoulders. Rest your forehead on the floor. Bring your legs together and squeeze your legs and buttocks together.

2 As you inhale stretch your chin forward, and lift your chest as high as you can arching your spine, make sure you keep your hips close to the floor. There should be a bend in your arms. Keep your elbows in and stretch your chest forward, up and back. Stretch across your chest, keeping your shoulders low and wide.

3 Drop your head back as far as you comfortably can. Hold for a few deep breaths. As you exhale stretch forward through your spine, lowering your upper body to the floor. Bring your forehead to the floor to ease out your neck. Relax.

Closed Cobra
(Do not attempt this until you are able to do the previous steps with ease).

Practice as for cobra, then before releasing your pose, walk your hands in toward your body, straighten your arms and lift your pelvis slightly. Separate your legs then bend them, pushing out your chest. Drop your head back toward your feet, eventually they will meet.
Hold for as long as comfortable. Release slowly as before. Rest as above
The Fish  

About the Fish pose

This pose doesn't particularly resemble a fish, but it is believed this pose would enable you float like a fish if performed in water!

Benefits
The fish pose improves upper back posture, correcting round shoulders and relieves stiffness in the neck and shoulder area, helping to ease problems such as painful tension in the neck or shoulders.

It also expands the ribcage fully aiding respiration, so is good for relieving asthma as well increasing lung capacity, which improves health in general. The pose also gives suppleness and strength to the upper spine.

It is a counter pose to the shoulder-stand and should always be practiced after it to relieve any congestion or cramp.

Step by step
Half pose

1 Lie flat on your back with feet together, arms along side your body with palms down. Raise you upper body, sitting half way up, look toward your feet and rest on your elbows.

2 Push the spine upwards and lower your head back as far as you comfortably can, pushing your chin towards the ceiling. Hold for at least ten seconds.

3 To come out of the pose lift your head and gently lower the body down. Stretch your spine and across your back. If your back aches bend you legs while easing out your neck. Turn you head slowly from side to side to ease out any tension in your neck.

Full pose

1 Lying flat on your back with feet together bring your arms under your back with your hands underneath your buttocks, palms downward and your forearms as close together as possible.

2 While pushing your elbows down, lift your upper body until you are sitting half way up. Arch your spine up to the ceiling, while easing your head back as far as you comfortably can.

3 If it is comfortable for you, gently rest the crown of your head on the floor, placing very little weight on your head, the weight should be on the elbows. Arch your chest as high up as possible, expanding your rib cage and drawing your shoulders back.
Come out as in half fish, shake out your shoulders and arms and then turn your head from side your side.

Advanced pose

1 Sit in cross-legged position or half lotus, hold your toes and gently lie back. Arch your back up. Move your buttocks forward towards your feet. Try to keep both knees on the ground, still holding the toes.

2 Arch your spine up as high as possible, keeping your buttocks on your heels. You can change your hand position to prayer mudra, resting your hands on your chest if you prefer.

Come out as above. If your back aches, bend your legs while easing out your neck.