Yoga backbends: the cobra, or bhujangasana, is one of the basic prone backbends in yoga. The spine extends in its entirety, from base of spine to base of neck. As well, there is a strong working action of the serratus posterior superior (under the armpits) which helps the chest expand, and works synergistically with the erector spinae group. The front core of the body has to help, providing support for the lumbar area. Additionally although you don’t want to push too much with the arms, any tightness in the biceps and triceps will affect the height the pose. The fingers, when used with interest, can also help access additional information in the shoulders, neck, chest and mid back.
The legs are far but passive in this pose, even though many students leave them behind in order to force height in the pose. This also leads, can lead, to disc compression which is not good. The legs should really be kept in alignment, especially for the SI joints. The glutes and hamstrings are working in this pose, especially to maintain adduction and internal rotation. If your legs externally rotate, you may have weakness in the medial hamstrings, which can cause the gluteus maximus to harden and overwork.
The baby below, makes the pose look simple and supple, which is what we hope for in this backbend, that there is a sense of extension throughout the entire spine. One tip is to move into it on the exhale rather than the inhale. I have tried this and it gives the pose lightness. Never throw your head back. 🙂
yoga backbends
Rana Waxman is a registered yoga therapist ERYT-500, with 20 years of teaching experience. Rana is a freelance writer and social media expert in addition to leading yoga workshops internationally and teaching alignment focused private and group Yoga Lessons in Hoboken and Jersey City NJ.
