Sphinx Pose: Ardha Bhujangasana – Hugger Mugger

Snakes get a foul rap. True, the bites of the venomous varieties can wreak lethal havoc. However most snakes should not toxic. Some are even helpful, particularly in our yards and gardens. As predators, snakes assist management the populations of the hungry pests that eat our fruits and veggies. At the moment, we’ll discover the advantages of Ardha Bhujangasana (Half Cobra Pose or Sphinx Pose).

One may assume that naming Half Cobra Pose “Sphinx Pose” could possibly be a manner of avoiding the scary connotations. However I believe it has extra to do with the arm place that mimics the Nice Sphinx of Giza. In truth, in India, cobras should not symbols of evil. As a substitute, they’re celebrated every summer season in a competition known as Nag Pachami. There, hundreds of cobras are gathered and delivered to the temple of Shiva to be fed milk and regaled with flowers. People spend a day snake dancing within the streets which might be lined with snake charmers. When the festivities finish the cobras are launched unhurt again into their habitat.

Advantages of Cobra and Sphinx Pose

Cobra Pose (Bhujangasana) and its cousin, Sphinx Pose, are two variations of the identical pose. As such, their advantages are comparable. For practitioners with again points equivalent to scoliosis, herniated disc or different again accidents, nevertheless, full Cobra is contraindicated. In these instances, shifting slowly and mindfully into Sphinx Pose can enable a practitioner to reap the advantages of Cobra, with out the dangers.

Bhujangasana appears like a cobra raised to strike—or to bop. When cobras dance, they increase one third of their physique size, whereas the opposite two thirds keep grounded. It’s that grounding of the vast majority of the decrease physique that permits the higher physique to rise towards the sky. The identical is true for people training Cobra Pose. It’s the grounding of the decrease physique that creates the lightness within the higher physique.

Within the case of Sphinx Pose, greater than two thirds of the physique stay on the bottom. This creates even higher stability, and far much less curvature within the lumbar backbone.

Practiced with care, Sphinx can strengthen the backbone, stabilize the sacroiliac joint, stimulate the very important organs, strengthen the glutes and concurrently energize and calm the nervous system. Practiced with aggression, it will possibly additionally chew, contributing to again pressure and put on and tear within the hip joints.

Observe Sphinx Pose

1. Collect your props: Yoga Mat, folded Yoga Blanket (optionally available). A Yoga Blanket will be useful in case your anterior superior iliac backbone (hip bones) are uncomfortable on the ground.
2. Unfold your mat out on the ground. In the event you select to make use of a folded blanket, place it throughout the middle of your mat.
3. Lie face down in your mat. In the event you’re utilizing a blanket, place your pelvis totally on the blanket.
4. Floor your pelvis and legs.
5. Carry the higher physique solely as excessive as you may with out utilizing your arms. Then place your forearms on the bottom so your torso stays on the identical top. For now, don’t push up along with your forearms. Because of this your forearms could also be positioned properly in entrance of your shoulders.
6. Discover what you’re feeling: are your glutes working right here? Are you able to breathe simply?
7. Take a 5 to 10 deep, relaxed breaths. Then launch again all the way down to a inclined place, resting your brow in your palms.
8. If you wish to discover shifting extra deeply into the pose, floor your hips and legs once more.
9. This time, raise your higher physique once more, however place your elbows beneath your shoulders so that you simply’re lifting a bit greater. Take care to not disengage the work on the legs and glutes. Proceed actively grounding the decrease physique. (Generally once we begin to add the help of the arms, we are likely to disengage the decrease physique. This negates the strengthening advantages of Sphinx Pose.
10. Take 5 to 10 deep, relaxed breaths. Then launch again all the way down to a inclined place, resting your brow in your palms.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced educating in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Observe and Yoga for Meditators, each revealed by Rodmell Press. Her third guide is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Crimson Rock Rondo, whose DVD received two Emmy awards.