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

One would possibly suppose that naming Half Cobra Pose “Sphinx Pose” may very well be a method 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 will not be symbols of evil. As a substitute, they’re celebrated every summer season in a pageant known as Nag Pachami. There, 1000’s 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 can 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 comparable to scoliosis, herniated disc or different again accidents, nevertheless, full Cobra is contraindicated. In these circumstances, transferring 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 bop. When cobras dance, they elevate one third of their physique size, whereas the opposite two thirds keep grounded. It’s that grounding of nearly all of the decrease physique that permits 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 larger stability, and far much less curvature within the lumbar backbone.

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

The right way to Observe Sphinx Pose

1. Collect your props: Yoga Mat, folded Yoga Blanket (non-obligatory). 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. For those who select to make use of a folded blanket, place it throughout the middle of your mat.
3. Lie face down in your mat. For those who’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 possibly can 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 effectively 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 susceptible place, resting your brow in your palms.
8. If you wish to discover transferring extra deeply into the pose, floor your hips and legs once more.
9. This time, elevate your higher physique once more, however place your elbows beneath your shoulders so that you just’re lifting a bit larger. Take care to not disengage the work on the legs and glutes. Proceed actively grounding the decrease physique. (Typically after we begin to add the assist of the arms, we are inclined 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 susceptible place, resting your brow in your palms.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and commenced educating in 1986. Charlotte is the creator of Conscious Yoga, Conscious Life: A Information for On a regular basis Observe and Yoga for Meditators, each printed by Rodmell Press. Her third e book 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.