Strengthen Your Back with Cobra and Locust Pose

As we learned in the last newsletter.  It may be helpful to try a simple yoga posture called the cobra pose to help strengthen the back in order to relieve some discomfort and improve posture. You face belly down on your mat or towel with your elbows bending close to your side with hands (palms down) flat just below the shoulders. The knees and feet stay together on the floor. Start with the chin touching the mat, take a deep breath as you lift the head and shoulders off the floor looking up towards the ceiling. Try not to place any weight into your hands. Use your back strength to hold the head and torso up for about 1 minute, keep breathing through the nose. Lower the head and torso to the floor, turn your head to the right with the left ear on the floor. Extend your hands and arms next to your side palms facing up. Repeat this cobra pose again. Turn the head to the left side with the right ear on the floor.

"Cobra Posture Sanskrit Name: Bhujanghasana

Benefits: The spine receives a powerful backward stretch, the surrounding musculature is strengthened and the abdominal organs are toned up and massaged. The pose is particularly effective for combating menstrual irregularities and pain and relieving constipation." - The Sivanada Companion to Yoga

The locust pose is another way to help strengthen the back and is often used in combination with a cobra pose. The body is placed belly down on your mat. Start with the forehead touching the mat and the hands along your side about one foot away from the body (like airplane wings). Take a deep breath and as you lift the head, torso and both legs off the floor. You are holding the body in position by using your back strength for up to one minute. The breath may through the nose as much as possible. To release the pose gently lower the legs, torso, head and arms to the floor. Turn your head to right with the left ear on the floor. Extend your hands and arms next to your side palms facing up. Repeat this locus pose again. Turn the head to the left side with the right ear on the floor. 

"Locust Posture Sanskrit Name: Shalabasana

Related Video Demonstration of Locust Pose

The information in this newsletter is for information purposes only. It is recommended that you check with your physician or medical advisor prior to starting a regular physical exercise program.

 
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