Revolved Cobra Yoga Pose is a backbend, twist pose that targets the spine and lower back and is ideal for yogis and yoginis at all levels.
svadisthana – the sacral chakra
anahata – the heart chakra
visuddha – the throat chakra
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Revolving Beam Yoga Pose
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Reclining Angle Yoga Pose
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Pool Yoga Pose
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Upward Couch Yoga Pose
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Upward Crescent Moon Yoga Pose
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Warrior II Yoga Pose
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[yoga-sharrre]
- Begin by going into the Cobra Pose (Bhujangasana). Your hands should be placed directly under your shoulders, but depending on the tightness of the spine and shoulder blades you may have to move them away from your body slightly on each side. Fully extend your arms.
- Keep your legs active, pushing them in towards each other in order to work your lower back and buttocks. If you are experiencing pain in your lower back, keep your legs open and relaxed to lessen the amount of pressure placed on your discs.
- Slowly move your left hand roughly one foot in front of the right, centering it with the middle of your chest. Exhale and transfer your weight into the palm of the left hand, lifting the right hand. Begin to twist your torso to the right, swinging your right arm the same direction, until your hand is resting on the inside of your right knee. Gently turn your head with your torso so that you are gazing over your right shoulder at the wall behind you, taking care not to compress the shoulders or neck.
- Hold this position for 30-60 seconds, then twist your torso until you are facing forward. Return to Cobra Pose, resting on your stomach if necessary. Repeat steps on the other side.
- Breathe deeply through each step.
- This pose can help with lower back pain and even treat bulging discs, but lifting yourself too high before the twist and bending sharply at the lower back can actually make the issue worse. Instead of pushing through the pain, lift and stretch the back to the point where it’s only mildly uncomfortable and then hold the position here.
- Do not attempt if you have back injury, carpal tunnel or wrist injury, or if you are suffering from frequent headaches.
- Avoid this asana when pregnant.
If you feel your pelvis lifting a little higher on one side as you rotate, try rotating your pelvis down into the mat, resisting the urge to move it along with the torso.
All Muscles: Shoulders, chest, abs, lower back, spine
Target Muscles: Spine, lower back
- Stimulates abdominal organs and may improve digestion.
- Strengthens the spine can help relieve back pain.
- May relieve stress, anxiety and fatigue.
- Can increase lung capacity with frequent use and is therapeutic for asthma.
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