This combination of backbending asanas stretches and provides flexibility by straightening the spine, something we especially need if we spend a lot of time sitting (for example: at the office).
We will combine The Cat and then do the King Cobra (Bhujangendrasana), making it a combination of exercises very suitable for people who have difficulty doing dhanurasana (the bow) or simply to do it instead.
We can do it after the Sun Salutation, or in the first part of the session.
The Cat
We will combine The Cat and then do the King Cobra (Bhujangendrasana), making it a combination of exercises very suitable for people who have difficulty doing dhanurasana (the bow) or simply to do it instead.
We can do it after the Sun Salutation, or in the first part of the session.
The Cat
(image of The Cat in hold [point 4], taken from I Perfect My Yoga+)
1) Lie face down, forehead on the mat, knees and legs hip-width apart*, and palms in contact with the ground under the shoulders.
2) Lift the buttocks backward, extending the arms (without lifting the hands off the mat) and rest the chin on the ground.
3) Keep the gaze forward and bring the chest closer to the ground. The arms and back should remain in a straight line.
4) Breathe deeply, holding for 5 breaths.
Bhujangendrasana
(final position [point 8] of the King Cobra, taken from I Perfect My Yoga+)
5) Starting from point 4)***, lift the head, extend the arms, and bringing the heels together, bend the knees bringing the feet toward the buttocks.
6) Hold for a few seconds, gaze forward, supporting on the palms and knees.
7) Move to the final position, supporting on the fingertips, spreading the fingers, relaxing the back, letting the belly approach the ground (without touching it). Throw the head back as far as possible while bringing the legs closer to the buttocks.
8) Hold for 5 breaths and close the eyes, bringing attention to the ajña chakra.
We release by bending the arms, lowering the belly, and stretching the legs, with the head also resting on the ground, looking to one side.
OPTIONAL: We can direct the gaze to the tip of the nose and hold (nasikagra dristhi), or do rapid breathing if we want to increase intensity during the hold phase.
At your disposal for any questions.
*Toes pointed to the sides, in contact with the ground
**If we notice any tension in the spine
+I Perfect My Yoga, André Van Lysebeth, 1969
