Featured Pose Cobra Pose Bhujangasana

by Baxter

Although Cobra pose (Bhujangasana) is often the first active backbend that many beginners encounter, that doesn’t mean there isn’t a lot to this famous snake! Depending on the version you are practicing, Cobra is a great way to strengthen your upper back your middle and upper, or the entire length of the muscles from your pelvis to the back of your head. Because you are actively pressing your hands or forearms into the floor and lifting your chest up, you are also strengthening and stabilizing the area around your shoulder joint and shoulder blades, an area where a lot of people are weak. And because you are taking your back into a backbend, you are inviting stretch and flexibility into the front of your body, in this case from your front hips to your chin. 

I prescribe this pose for:

• Upper back stiffness
• Rounding forward of the upper back (kyphosis)
• Poor Posture
• Upper body strength
• Improving overall spinal mobility and flexibility
• Energizing yourself when you are fatigued
• Uplifting yourself when you are mildly depressed 
• Counter-pose for forward bends and twists

Cautions: This is generally a well-tolerated pose. But if you have arthritis of the neck area or lower back pain that is aggravated by backbends, you may need to skip this pose and instead practice supported backbends, such as those described at Featured Pose: Supported Backbend. For those experience a feeling of mild discomfort or vulnerability in your lower back, firming your belly towards your spine while in the pose can sometimes eliminate the problem. If you have a hernia in the front belly area be cautious that this does not make them worse. Bridge pose, where gravity is opposite, may be a better backbend for you. And if you have wrist, elbow or shoulder issues and doing this pose makes your symptoms worse, do a modified version that reduces impact on the problem area.

Classic Pose (High Cobra)

Compared to our other variations, the classic version of Cobra pose creates the largest overall backbend in your entire spine, maximizing back muscle strengthening and front body lengthening. It also strengthens your arms and shoulders more than the other versions. To keep your wrists safe, it is important to position your shoulders over your wrists, but no further forward.

There are two ways of getting into the pose: from Downward-Facing Dog pose (Adho Mukha Svanasana) and from lying on your belly.

To come into the pose from Downward-Facing Dog pose, swing your shoulders directly over your wrists into Plank pose. If your hips are way up in the air in Plank, wiggle your feet back a few inches until your shoulders and heels are in one long line. Next, keeping your arms straight, swing your hips and knees forward and down, allowing for a slight bend in your knees so your legs can come to rest on the floor, with your pointing your toes back. 

As you swing into place, turn your chest forward and float your head above your shoulders, gazing straight ahead. Double check to make sure your shoulder/wrist alignment is safe, and press down firmly into the palms of your hands as you lift up through your arms into your shoulders. If you are not flexible enough to fully straighten your arms while keeping your legs on the floor (your pubic bone can lift off slightly), allow your arms to bend as necessary. 

Move your shoulder blades down your back (rather than allowing them to hunch up toward your ears) and firm them against your back to open your chest. Widen your collarbones away from your breastbone.

Stay in the pose for 6 breaths initially, but work up to longer holds over time. To come out of the pose, by bending the elbows and lowering down onto your belly and chest, or turn your toes under, lift your hips up and swing back into Downward-Facing Dog pose.

To enter from a prone position, start by lying face down on the floor with your toes pointing back and the tops of your feet resting on the floor. Rest on your forehead or chin on the floor. Now, bend your elbows and place your hands palm down, fingers pointing forward, by the sides of your rib cage, half way between your shoulders and your lower ribs (you may have to play with your hand position to get the right shoulder/wrist alignment in the full pose). In this position, your arms will look like grasshopper legs. To come into the backbend, press your palms down and begin to straighten your arms, slowly rolling up until you are positioned in classic Cobra pose as described above, with your legs lengthening along the floor. If you are not flexible enough to fully straighten your arms while keeping your legs on the floor (your pubic bone can lift off slightly), allow your arms to bend as necessary. Work with your shoulder blades and collarbones as described above.

As in the previous version, stay in the pose for 6 breaths initially, but work up to longer holds over time. To come out of the pose, bend your elbows and lower back down onto your belly and chest. Then, slide your arms by your sides, turn your head to one side, and gently rock your hips side to side if that feels like a relief for your hips and lower back.

Sphinx Pose

(Sorry, not photo. See "Sphinx with Palms Together" below to get the general idea.)

I recommend this version for those starting off with stiffness or weakness, as well as for those with wrist issues but healthy shoulders. 

To set up for the pose, start on your belly as in classic Cobra above, with your hands on the floor about in line with your shoulders. To come into the backbend, press into your hands just enough to roll up about six inches off the floor. As you come up, with your forearms parallel, slide your hands and forearms forward onto the floor until your elbows are under your shoulder joints. Press your forearms down into the floor while lifting your chest up, moving your shoulder blades down your back, widening your collarbones, and bringing your head to a neutral position over your shoulders. 

Stay in the pose for 6 breaths initially, but work up to longer holds over time. To come out of the pose, slide your elbows out to the sides as you lower your chest and head down to the floor. Then, slide your arms by your sides, turn your head to one side, and gently rock your hips side to side if that feels like a relief for your hips and lower back.

Low Cobra

This version is great for those newer to yoga who need to strengthen their upper backs more than other sections of the spine and who may have general stiffness in the wrists. 

To set up for the pose, start on your belly as in classic Cobra above, with your hands on the floor about in line with your shoulders. To come into the backbend, press into your hands just enough to roll up about six inches off the floor. Use your back muscles to keep you in this lower position, with your hands just lightly pressing into the floor, your elbows bent and parallel to the sides of your body. Be mindful to lift your head into the general curved arch of the backbend without throwing your head back dramatically (a common mistake I see with beginners). Work with your shoulder blades and collarbones as described above.

Stay for 4-6 breaths initially and gradually work up to longer holds. To come out of the pose, lower down onto your forehead or chin. Then, slide your arms by your sides, turn your head to one side, and gently rock your hips side to side if that feels like a relief for your hips and lower back.

Sphinx with Palms Together

This variation is essentially the same as Sphinx pose above, except your touch your palms with your forearms on the floor. That simple adjustment makes this version easier on your shoulders, especially for those with rotator cuff injuries. 

To come into the pose, use the same steps as for Sphinx above, but instead of keeping your forearms parallel, bring your palms together. Work with your shoulder blades and collarbones as described above.

Stay in the pose for 6 breaths initially, but work up to longer holds over time. To come out of the pose, slide your elbows out to the sides as you lower your chest and head down to the floor. Then, slide your arms by your sides, turn your head to one side, and gently rock your hips side to side if that feels like a relief for your hips and lower back.

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Featured Sequence Bone Strength Practice

by Baxter

As part of my continuing series of special sequences, I’d like to offer a sequence for building stronger bones. To start, please see one of my previous post on osteoporosis Healthy Bones for Men and Women Alike. When practicing the poses I have chosen for the sequence today, remember some of the suggestions I made in that previous post: 

“The research data that shows that we can stimulate new bone growth along lines of stress by holding poses for between 8-72 seconds is, for me, the pivotal nuance to add to the yoga practice you are already doing. Because of this, I have been working recently with holding postures for 30-60 seconds, depending on the physical demands of a given pose (for example, holding Downward-Facing Dog for 60 seconds, while holding Hand to Foot pose (Hasta Padangustasana), a much more demanding pose on many levels, for 30 seconds.” 

So, you will want to experiment with holding your poses in that 30-60 second range. The other key concept to keep in mind relates to the following: 

“Remember that engaging opposing muscle groups while doing the pose increases the stimulation of the underlying bone cells that make new bone (this is essentially an isometric contraction around a joint). So, in Downward-Facing Dog I consciously engage the muscles around all the joints I can think of.” 

In standing poses, I am not only taking advantage of the weight bearing part of the pose, the feet and legs, but using this isometric muscle contraction around the shoulder joints, for example, and in the contraction of the muscles of the back spine to assist in keeping the posture actively upright. So, if you want to add more poses to the sequence, you can include any of your favorite standing poses and apply these two principles for bone strengthening.

Cautions: The Bone Strength Sequence was designed for those with no evidence of osteoporosis or osteopenia. If you have either of those conditions, be mindful to avoid the forward folding action of Cat/Cow pose (the Cat position), although the hands and knees position will lessen the potentially negative force on your thoracic vertebrae quite a bit. Otherwise, the sequence should be safe.

Warm-Up

Cat/Cow: This pose warms up your spine and its joints, as you are also bearing weight on your wrists, the second most commonly fractured area in people with OP. Start on your hands knees, with a blanket or other padding under your knees. On your inhale arch into a gentle backbend, and then on your exhale round your spine towards the ceiling. Repeat for about six rounds. 

Hunting Dog: This pose a great one for building strength in the wrists and spine. See Hunting Dog Pose for basic instructions. Be mindful to keep your chest lifting towards your shoulder blades, especially on the side where your hand is on the ground. And strongly reach your lifted arm and shoulder blade forward, as you reach the lifted leg backward. After you come out, be sure to shake out the wrist of your supporting arm.

Downward Facing Dog: Because you are bearing weight on hands and feet and really working around the hip joints, the third most commonly fractured joint in the body, this is a great pose for building bone strength. From hands and knees position, come up into Downward-Facing Dog pose. See Downward-Facing Dog Pose Variations  for variations that might work best for you. 

Downward Dog Variation

High Plank Pose: This is another great pose for your wrists as well as your arm bones, and also for your spine as it engages the muscles attached to your spine. Start in Downward-Facing Dog pose, and then shift your shoulders forward until your shoulder joints are directly over your wrist joints. Keep your ribcage lifting up towards your shoulder blades and your elbows strong and straight. The rest of your body should be in a Mountain pose-like shape, so you need to keep your core and legs engaged, while maintaining a natural curve in your lower back. To come out of the pose, swing back to Downward-Facing Dog, then to hands and knees. Afterward, give your wrists a good shake out and brief rest. 

Active Poses

Extended Side Angle Pose: This is a great pose for your legs and hip joints, your bottom wrist joint, and your spine. You could substitute Triangle or Warrior 2 pose here, if you prefer those standing poses. From Mountain pose, step your feet wide apart, turn your right foot and leg out 90 degrees and kick out your back heel an inch or so. Bring your arms up parallel with the floor and bend your front knee. Then side-bend your hips and torso over your front leg and put your right hand on a block on its highest height, placed snug up against the outside of your front shin. Swing your top arm up and overhead, completing the side angle from your back leg through your torso and into your top arm. Push down firmly into the block with your bottom hand and feel your right shoulder blade firm into your chest and slightly down toward your waist. Reach your top arm and shoulder blade strongly forward towards your fingers. Be sure to actively engage the muscles around your mid-spine to strengthen your mid spine area. Come out of the pose on an inhalation, relax your arms at your sides, and repeat on the other side. 

Warrior 1: This a good pose to strengthen the spine, as it contracts the back muscles that pull on the vertebrae of the entire spine. See Warrior 1 Pose for instructions. You will use this pose to transition into your next pose.

Warrior 3: This pose adds in a balance challenge to weight bearing on the standing leg and isometric work on the lifted hip and along the spine. See Warrior 3 Pose for instructions and easier variations. Since the  pose can be quite challenging, start with shorter holds and gradually work up to 30 seconds or more. 

Forearm Dog Pose to Forearm Plank Pose: See Downward-Facing Dog Pose Variations for instructions on Downward-Facing Dog pose with Headstand Arms for instructions. From that pose, move into Forearm Plank by swinging your shoulders directly over your elbows and bringing your body parallel with the floor. When you come out of the pose, release down onto your belly in a prone position.

Locust: See Locust Pose for instructions. Even though those instructions are for dynamic Locust, practicing this pose dynamically will give you a good way to ease into full, static Locust pose, in which you lift both legs, your chest and your head and hold the pose for 10 seconds to start. Gradually add more time until you can do a 30 second hold. Rest for a few breaths before moving on. 

Simple Seated Twist: It is theorized that twisting helps nourish the spine—movement of the spine helps maintain the health of the discs—and also strengthens the bones themselves as your back muscles pull on the bony insertions of the spine. If you already have osteoporosis, you may need to be a bit more cautious, so I recommend that you twist to a bit less than your potential maximum. Start by sitting in a comfortable crossed-legs position, on a prop such as a folded blanket if needed. Sit tall and on an exhalation, rotate your chest and upper belly to the right, placing your left hand on your right knee and your right hand on the floor behind you. Stay for 30-60 seconds before releasing and changing the cross of your legs and twisting to other side. 

Bridge Pose: This pose will engage your back body muscles, so it's a good one for strengthening your spinal vertebrae as well as your legs. Starting on your back, bend your knees to come into Constructive Rest pose, with your feet about four inches from your hips. Warm up by lifting your hips up as you inhale and lowering them down when you exhale, up to six times. Then inhale and stay in the pose for 30-60 seconds, breathing gently in and out the entire time. Press down evenly into your feet, and lift both from your hips and the lower tip of your breastbone. Optionally, you can turn your upper arm bones under the pose, being mindful not to put strain on your neck. On an exhalation, release your arms and come out of the pose.

Before moving on to Relaxation pose (Savasana), take a moment to do bring your knees to your chest or rock your knees and hips side to side to release your back muscles. 

Cool-Down

Savasana: If time permits, take a generous 10-minute rest before heading into your day. Bring attention to your bones and imagine them heavy, dense and strong. 

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Featured Sequence Dynamic Reclined Hip Stretches

by Baxter

Last week I introduced some thoughts on low back pain and yoga (see here). As I mentioned, the majority of episodes of lower back pain are related to short-term issues of muscle strain or spasm, or other soft tissue and joint situations that usually resolve in six weeks or so. However, it is possible that a regular yoga practice or a special sequence directed at the lower back area can speed up that process and get you back on track a bit sooner. I have frequently observed that for students who come to class for the first time, acute low back strain often requires only a few sessions in my Back Care Yoga class before the student is well enough to return to or advance to a regular yoga class. In this setting, the variety of poses that may be helpful is a bit larger than with more serious lower back injuries or conditions. For example, you can be a bit more comfortable with some twisting and forward bending poses, which often have to be modified in the other situation.

This week I would like to give you a very brief sequence of poses to try when addressing low back pain. This is a great little sequence that Raven, my wife, came up with a few years back. 

My intention is to add to this sequence over the next few weeks. I have found that it is better to start with shorter practices and advance as you are ready.

The Reclined Hip Stretches sequence allows you to gently release tension around your hip joint and hamstrings, which may help relieve lower back pain. This sequence is a good general warm-up you can do at the beginning of any asana practice. It takes your hip joint through most of its range of motion, so it could be helpful for conditions from mild joint stiffness to arthritis. It is also a great way to begin stretching your hamstrings, and because your arms move up and overhead at the start of the sequence, it can help loosen up tight shoulder joints. 

Caution: If you have significant lower back problems, make sure to take your knee across your mid-line slowly and keep it on the easy side for a while. Allow your lower back and pelvis to stay flat on the floor.

1. Start by lying on your back, with your legs straight. You can set yourself up near a wall, so your feet can press into the wall. 

2. Inhale and raise your arms overhead and back toward the floor.

3. Then exhale and bend your right knee to your chest, bringing your hands to meet the knee. 

4. Inhale, and gently guide your right knee toward the right using your right hand.

5. Exhale, and guide your knee back to center, then, changing to your left hand, guide your knee 6-12 inches over to the left.

6. Inhale, and guide your knee back to center. Then exhale, and holding onto the back of your leg, straighten your leg toward the ceiling as much as you can. 

7. Inhale, bend your knee, release your foot to the floor, and straighten your leg along the ground.

Repeat the entire sequence on your left side. After that, if you wish, you can repeat the sequence on both sides a few more times.

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