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 are usually not toxic. Some are even useful, particularly in our yards and gardens. As predators, snakes assist management the populations of the hungry pests that eat our fruits and veggies. At present, we’ll discover the advantages of Ardha Bhujangasana (Half Cobra Pose or Sphinx Pose).

One would possibly assume that naming Half Cobra Pose “Sphinx Pose” might be a means of avoiding the scary connotations. However I feel it has extra to do with the arm place that mimics the Nice Sphinx of Giza. In actual fact, in India, cobras are usually not symbols of evil. As a substitute, they’re celebrated every summer time in a pageant referred to as Nag Pachami. There, hundreds of cobras are gathered and dropped at 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 related. For practitioners with again points reminiscent of 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 seems like a cobra raised to strike—or to bounce. 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 enables the higher physique to rise towards the sky. The identical is true for people practising 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 better 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 might additionally chew, contributing to again pressure and put on and tear within the hip joints.

Easy methods to Follow Sphinx Pose

1. Collect your props: Yoga Mat, folded Yoga Blanket (elective). A Yoga Blanket could be useful in case your anterior superior iliac backbone (hip bones) are uncomfortable on the ground.
2. Unfold your mat out on the ground. Should you select to make use of a folded blanket, place it throughout the middle of your mat.
3. Lie face down in your mat. Should you’re utilizing a blanket, place your pelvis absolutely on the blanket.
4. Floor your pelvis and legs.
5. Raise 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 similar peak. For now, don’t push up along with your forearms. Which means that your forearms could also be positioned properly in entrance of your shoulders.
6. Discover what you are 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 right down to a susceptible 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 underneath your shoulders so that you just’re lifting a bit increased. 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 assist 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 right down to a susceptible place, resting your brow in your palms.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Follow and Yoga for Meditators, each printed 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 people sextet Crimson Rock Rondo, whose DVD received two Emmy awards.