Cobra is one of the most transformational poses for relief of back pain. Because of that, it is essential that you learn to do it without any back discomfort. Lie on your belly, rest on your forearms, and place your hands and your elbows shoulder width apart. Now breathe, allow your back to soften. If your back feels very stiff, try moving your arms a little farther forward.
One at a time, turn your legs inward by tucking your toes under and rotating your legs. This will create more space in your lower back. If you turn your legs outward, you can cause a jamming of your lower back and buttocks muscles. You should be able to press down all ten of your toe nails firmly grounding and stabilizing your lower body.
Inhale and press downward with your tailbone. Send your roots down deep. With inner power and steadfastness hug your legs to the mid line. This is like squeezing your legs together without moving them towards each other. As you continue to breathe, you will find the balance of effort and surrender that may help you to increase the depth of your back bend.
If you want to take this pose a little further, you can walk your hands back and increase the curve into the pose of the cobra which takes the bottom tips of the shoulder blade deeper into the back of your heart. Lengthen the size of your body and take the heads of your arm bones back. Keep your collar bones wide and free, and your head and neck strong and long.
Always remember to keep your legs turn inward, and to ground to your tailbone to protect your lower back. Lift your abdominal muscles up slightly to help you ground your tailbone. Exhale and release your chest back down to the floor. Turn your head to one side, close your eyes and rest.
Repeat, place your hands beside your chest. If your back is a little stiff, move your hands a bit farther forward. It maybe helpful to use your fingertips instead of flat palms. Feel free to experiment and learn what works for you. Inhale and lengthen the size of your body, exhale root down to your tailbone and your legs, and take your shoulders back. Inhale, lengthen the size of your body, exhale root down to your tailbone and your legs, lifting your belly up slightly.
Now curl back, inhale and extend you neck and head with inner strength and determination. Keep your neck strong as you exhale, and soften your upper back as you breathe deeply. Come down and turn your head to one side, and rest. Relax.
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