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King Cobra

Etymology: The pose name "King Cobra" is derived from Sanskrit:

  • "Raja" means "King."
  • "Bhujangasana" comes from "Bhujanga," which means "snake," and "asana," meaning "pose" or "posture."

Benefits:

  1. Strengthens the spine: King Cobra Pose improves spinal strength and flexibility, especially in the lumbar and thoracic regions.
  2. Stretches the chest and shoulders: Opening the chest and shoulders can alleviate tightness and improve posture.
  3. Stimulates abdominal organs: This pose massages the abdominal organs, promoting digestion and detoxification.
  4. Increases flexibility: Regular practice of King Cobra Pose enhances overall flexibility, particularly in the spine and hips.
  5. Improves mood: The backbend in this pose can uplift mood and reduce stress and anxiety.

Contraindications:

  • Avoid this pose if you have recent or chronic back injuries.
  • Individuals with carpal tunnel syndrome or wrist injuries should be cautious and may use modifications.
  • Pregnancy: Women in advanced stages of pregnancy should avoid deep backbends like King Cobra Pose.

Alignment Tips:

  1. Start lying on your stomach with your palms by your side and elbows bent.
  2. Press the tops of your feet and thighs into the mat.
  3. Inhale, straighten your arms, and lift your chest while keeping your pelvis grounded.
  4. Roll your shoulders back and down, away from your ears.
  5. Lengthen through the crown of your head while drawing your shoulder blades together.

Therapeutics:

  • King Cobra Pose can help alleviate mild backaches and improve posture when practiced regularly.
  • It may also provide relief from menstrual discomfort by stretching and opening the abdominal area.

How to Do It:

  1. Begin by lying flat on your stomach, legs extended, and the tops of your feet pressing into the mat.
  2. Place your palms on the mat beside your ribs, elbows bent and tucked in close to your body.
  3. Inhale as you press into your hands, straightening your arms and lifting your chest off the mat.
  4. Keep your shoulders rolled back and down, away from your ears, and engage your core to protect your lower back.
  5. Hold the pose for 15-30 seconds, breathing deeply.
  6. To release, exhale as you slowly lower your chest back down to the mat.

Modifications:

  • For wrist discomfort, practice the pose on fists or use yoga blocks under the palms.
  • If lifting the chest fully is challenging, start with a gentler variation by only lifting halfway or keeping the elbows bent.

Props:

  • Yoga blocks can be placed under the palms to reduce wrist strain and provide support.

Misalignments:

  • Arching the lower back excessively, which can strain the lumbar spine.
  • Allowing the shoulders to hunch up towards the ears, which can cause tension in the neck and upper back.
  • Overextending the neck by looking too far up, which can compress the cervical spine.

Assisting Prep Poses:

  • Cobra Pose (Bhujangasana) helps prepare the spine for the deeper backbend of King Cobra Pose.
  • Sphinx Pose (Salamba Bhujangasana) also helps to open the chest and lengthen the spine in preparation for deeper backbends.

Follow Up Poses:

  • Child's Pose (Balasana) can be practiced to release any tension in the back and counterbalance the backbend.
  • Downward Facing Dog (Adho Mukha Svanasana) can help stretch and lengthen the spine after practicing King Cobra Pose.
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