Many of the postures already covered in Lotus Lessons have focused on the spine (as all yoga postures do) from the wavy spine of Cat to the elongation and space opening of Down Dog to the vertebrae openings of the various twists. With Cobra (Bhujangasana), we have yet another spinal opener that will strengthen the back and continue to teach us to integrate the use of all of our body parts (while also in balance).

In this pose, the spine will undulate (like a Cobra). To move into the pose, lie facedown with your forehead touching the floor, hands underneath your shoulders, palms down and elbows close to your body. Keep your toes in a relaxed point on the floor and spread your fingers. Breathe in and slowly raise your forehead, chin and then chest off the floor, straightening your arms, but keeping the elbows slightly bent. Lift with your back--not your arms. Look upward and breathe while keeping your hips pressed against the floor. You can release your face by sticking out your tongue and opening your mouth. Keep the shoulders away from the head and neck. Press the hips and legs into the ground. Keep your buttocks contracted. This will help support the back.

As an addition, you can turn the shoulders to the right. The left shoulder will move forward, right shoulder back as you look at your feet. Keep both hips on the floor. Feel the lengthening on the left side of your body. Breathe. Then turn to the left and repeat. Keep using ujjayi breath. Keep the chest open and continue contracting the legs, feet and buttocks. Return to center, lower your shoulders and head and relax or move into Down Dog. With time and practice you will find your back getting stronger and your range of motion improving.

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