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Cobra Pose - Bhujangasana

***Opens Sacral (2nd), Heart (4th) and Throat (5th) Cahkra***

Lie face down, bring hands to shoulder level, palms on floor. Legs together toes pointed, or for deeper stretch legs slightly parted. Slowly raise top part of body beginning with head, avoid putting weight on arms, the intention is to lift torso with back and stomach muscles, with the chin leading the way (visualize being a snake). Lift as high as comfortably possible, remain there three to six breaths, repeat three to six times.

Variation: push torso up higher with help of arms, tilt head backwards.


-back muscles

-spine flexibility

-chest expands

-cranial nerves are exercised

- relieves backache, constipation

-relieves problems of ovaries, uterus

CAUTION: Consult your doctor before doing this pose if you have serious neck injuries, are pregnant or suffer carpal tunnel syndrome or persistent headaches.


Revised: 12/27/2010


Buddhist Doctrines

***CAUTION: please consult with your doctor before beginning a new Yoga exercise program***

Colleen Rawn-Boicey

Tel.: (250) 554-4998

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