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Asana name: Unsupported Cobra Pose

Sanskrit name: Niralamba Bhujangasan

Meaning: Unsupported Cobra Pose

General Benefits:
Muscles on the abdomen region are stretch desirably. While maintaining posture, the pressure on the abdomen region increases due to breathing in the pose. The intra-abdominal organs get a good massage and thus increasing their efficiency. The muscles at the back of the body, alongside the spine, are strengthen, as one is using the muscles here to lift the upper torso up and while maintaining the posture. The blood circulation and efficiency of the spinal cord and muscles are improved also, and thereby improving general health. It could also be practice after a series of forward-bending posture, which could cause pain and discomfort for some beginners.


Benefits for Women:


Therapeutic Applications:
Weak digestive system. People with poor posture.


Taking the Position:
In prone position, interlock the thumbs or interlaced the fingers on the back of the body, place the forehead on the ground.

Step 1


Step 2


Exhale and while inhaling, with the support of the back lift the chin, shoulders, chest and abdomen off the ground. Slowly stretch and lift the shoulders back with the help of the arms and the back muscles. Breathe normally in the asana.


Releasing the Positions:
Inhale and while exhaling, slowly realease the abdomen, chest and chin to ground. Release the arms and bring them to your sides, returning to prone position. Relax the body and breathe normally.


Anatomical Focus:
Abdomen. Spinal muscles. Spinal column.


Anatomical Awareness:
Focus on entire back, neck and shoulders


Do's:
Keep the toes and heels together at all times while in the pose. Do not lift the arms up. Breathe normally while in the pose.


Don'ts:
Lift the arms up, even though this might allow some people to lift the upper torso further up. This might cause undue strains on the shoulders and neck instead, causing more harm and injuries. Hold the breath while in the pose; breathe normally.


Precautions & Contraindications:
People with diseases of the spinal column should avoid doing this pose, as it is a very strengthening pose that might aggravate the condition. Those who have hernia, tuberculosis of the intestine, stomach ulcers should perform this asana with expert guidance. Beginners or people with stiff spinal column should practice this asana with awareness, moving into posture in a slow and controlled manner.


Variations & Tips:
If the spinal column is stiff and you are practicing this asana for the first time, then practice with variation of supporting with the arms, as in Vakrahasta Bhujungasan, so that spinal column will achieve some degree of elasticity before practicing Niralamba Bhujungasana. One should first think of lengthening the spine first before stretching up as this create space between the vertebrae, allowing muscles to be stretch& strengthen at the same time. If there is unbearable tension while maintaining pose, one can spread the legs slightly apart. One should gaze to the front if there is any undue stress and tension at the cervical region of the neck. If there is pain in the pelvic region, a pillow or folded towel can be used for support and remaining comfortable in the pose. However, pillow or folded towel should not be too big, as there is a tendency to use support as a way of lifting the upper torso higher. The benefits of doing this pose will be decreased.


Preparatory Poses:
Bhujungasan series. Sahajahasta Bhujungasan. Vakrahasta Bhujungasan


Follow-up Poses:


Position:
Prone.