Chandra Namaskar (8)

Bhujangasana (Cobra Pose)

Associated Mantra:

  • "Aum Shivasekaraye Namah"
  • Pronunciation: "Om Shee-va-say-kara-yay Na-mah-hay"
  • Translation:
  • Body Posture:

  • Place the palms on the floor and extend the left leg backwards.
  • Curl the toes of both feet against the floor and keep the knees raised up off the floor.
  • Expand the chest, bending the head backwards and pressing the pelvis down.
  • Breathing:

  • Inhale through the nostrils.
  • Mental Focus / Visualization:

  • Concentrate on Svadisthana - The 'Genital' Chakra.
  • Press the shoulders downward as the head goes back.
  • Relax the lower back while firming the buttocks.
  • Specific Health Benefits:

  • Increases circulation of blood to the abdominal organs.
  • Improves digestion and releives constipation.
  • Increases flexibility of the back and stimulates the spinal nerves.
  • Variations:

  • You can remain in the pose for several deep breaths.

  • Copyright (c) 1996 Prana Yoga Ashram. All rights reserved.