Baby Cobra (Bhujangasana) and Bow Pose (Dhanurasana)
Lie belly-down on a blanket or yoga mat. Keep the legs together, and place the hands directly under the shoulders, middle fingers pointing straight ahead. (This is not the posture shown above - that posture is described next.) Using the muscles of the back, lift the chest off the ground. Keep the elbows in alongside the torso, and do not press into the earth with your hands—the lift comes from the engagement of the back muscles.
Reach the heart forward, relax the neck, and breathe fully. It will feel like the heart is growing larger and larger with each breath. After about 5-10 cycles of breath, lower back to the earth.
Practicing this pose regularly corrects ‘slouched’ posture, and makes the muscles along the spine strong and healthy.
You can repeat this pose, or try a deeper back bend. Please note, this next posture is for experienced practitioners with developed strength and flexibility.
Bend the knees, and grab hold of the outside of the ankles with both hands. Keeping the knees hip-width apart (imagine a grapefruit wedged between them), lift the chest as before, relying on the muscles of the back and not using the arms (pictured above). Breathe deeply, and settle the mind on the muscular engagement of the back, the softening of the shoulders, and the expansive quality of breath. Deepen the posture by pulling the legs and the hands apart, creating a bow-like tension in the frame of the body. Lift the legs higher towards the sky, keeping the muscular engagement of the back body to ensure an even opening throughout the length of the spinal column. Breathe slowly and deeply, expanding the heart with each in-breath, and softening the mind with every out-breath.
Reach the heart forward, relax the neck, and breathe fully. It will feel like the heart is growing larger and larger with each breath. After about 5-10 cycles of breath, lower back to the earth.
Practicing this pose regularly corrects ‘slouched’ posture, and makes the muscles along the spine strong and healthy.
You can repeat this pose, or try a deeper back bend. Please note, this next posture is for experienced practitioners with developed strength and flexibility.
Bend the knees, and grab hold of the outside of the ankles with both hands. Keeping the knees hip-width apart (imagine a grapefruit wedged between them), lift the chest as before, relying on the muscles of the back and not using the arms (pictured above). Breathe deeply, and settle the mind on the muscular engagement of the back, the softening of the shoulders, and the expansive quality of breath. Deepen the posture by pulling the legs and the hands apart, creating a bow-like tension in the frame of the body. Lift the legs higher towards the sky, keeping the muscular engagement of the back body to ensure an even opening throughout the length of the spinal column. Breathe slowly and deeply, expanding the heart with each in-breath, and softening the mind with every out-breath.