Cobra PoseCobra pose is often practiced as part of the classic sequence called the sun salutaion. It's one of the more versatile upper back stretches, as it can be practiced as a gentle warm up, or a powerful back bend posture. Skip right to the pose instructions. Vulnerability, Courage and Self-CreationThe snake is a powerful image in many myths, representing everything from temptation to the art of healing. In yoga lore we have Adi Shesha the serpent, who chose to serve his Lord Vishnu, who represents the power that sustains life, by literally lying down and becoming his couch. This is quite a symbol of noble sacrifice, of offering oneself in support of something bigger.One day Adi Shesha, moved by Vishnu's report of the sublime beauty of Shiva's dance of ecstasy, made the decision (with his masters blessing) to emerge from his seva and the position of servitude he had adopted, so that he may also witness this astonishing sight. He transformed himself into an earthly being, a human and yogi called Patanjali. As Patajali he went on to write the famous Yoga Sutras, among other miraculous and diverse achievements. This transformation took tremendous effort and courage, and as a serpent, Adi Shesha began it by emerging from the earth - heart first. Performing cobra pose, and other heart-opening asanas, requires effort from us, too. But their practice can fan the spark of of courage born from our own deep longing to manifest our dreams and desires, and to transform into a greater version of ourselves.
Have you ever noticed how a snake moves? They truly seem to lengthen out of nothing, like an accordion. They extend out from within. Maybe that's why this courageous act of shape shifting was attributed to Adi Shesha. Self-creation is an act that can only come from an urge felt deep within our being. The Pose1.Begin lying on the floor, belly side down. If you don't have a yoga mat, you can use a clean towel to practice on. lay the tops of your feet on the floor with your toes pointing back, and let your forehead rest on the mat or towel, with your head in anatomical neutral. Place your hands palms down beneath your shoulders. 2. Go through the foundational steps of any yoga pose, first softening, and then drawing in. Let the breath lengthen the sides of your torso, so that the shoulders expand forward, away from the hips and toward the top of your head. Press the tops of your feet down into the earth, and take your shoulders onto your back. 3. Moving from deep in your belly, raise your head and begin to curl your heart forward. Keep your back body broad, like the cobra's distinctive hood. As with all upper back stretches, please resist the urge to thrust your shoulders forward, closing off the upper chest. Remember, cobra pose is about the courage to move heart first. 4. With every inhale, become brighter, and sweetly hug in around the brightness, saying yes to its inspiring, uplifting support. With every exhale, maintain that, and move incrementally deeper into the pose. 5. Hold for 10 to 30 seconds, and follow with a rest in child's pose or down dog. Be attentive to your sensations, both physical and emotional. Cobra, because it moves us into us into the upper back, stretches the muscles that surround the heart. This can produce heart pounding, and emotions such as fear and anxiety may arise. Practice gently at first, and consult with your doctor before practicing if you have, or think you may have, a heart condition.
This website is meant to inspire you, and to encourage you to begin your own life-affirming practice of yoga. It is not meant to replace a real live yoga teacher, or the transformative experience of an actual community to practice in. If you would like to practice anusara yogaŽ, poses such as these reap tremendous benefit with the loving guidance of a well trained teacher. take a class with me
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