ATMA CORE YOGA PRACTICE

COBRA Bhujangasana

Musculoskeletal Purpose : The Simple Cobra actively stretches and strengthens your upper, middle, and lower back, while it passively elongates the front of your torso. Full Cobra has added benefit of developing arm, back and shoulder strength as it actively stretches and strengthens your chest.

CORE ALIGNMENT
Begin with Core Alignment for Boat
SLIDE hands under shoulders, knuckle of index fingers under shoulder joints, fingers splayed
PLACE forearms close to ribs, elbows down

CORE BREATHING
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
    BEGIN ujjayi & dirgha pranayama
    RELAX into steadiness and comfort

CORE STRENGTH
INHALE & as you slowly EXHALE
    ENGAGE inner thighs
    LIFT pelvic floor
    LIFT abdominal core
    LIFT sternum
    SMILE easily

ENTRY & HOLDING - SIMPLE COBRA
INHALE & as you slowly EXHALE
    PRESS pubic bone firmly down into ground
    ENGAGE upper, mid, & low back muscles
    LIFT sternum up & away from pubic bone
    ROLL scapulae up, back & down
INHALE & as you slowly EXHALE
    REACH OUT through crown
    LENGTHEN neck into a soft, easy curve
    LIFT chin & GAZE diagonally down
INHALE & as you slowly EXHALE
    PRESS out through feet
    EXTEND legs
    MAINTAIN knees in neutral
MAINTAIN UJJAYI & DIRGHA PRANAYAMA
    SUSTAIN core strength & alignment
    LENGTHEN gently into edge of comfort
    SMILE softly
    RELAX & HOLD steady & comfortable

ENTRY & HOLDING - LIFTED COBRA
INHALE & as you slowly EXHALE
    RENEW CORE
    PRESS hands slowly into earth
    LIFT sternum up & away from pubic bone
    ROLL scapulae up back & down
INHALE & as you slowly EXHALE
    ENGAGE triceps & LENGTHEN arms
PRESS elbows lightly down
    INHALE & as you slowly EXHALE
    REACH OUT through crown
    LENGTHEN neck into a soft, easy curve
    LIFT chin & GAZE diagonally down
INHALE & as you slowly EXHALE
    PRESS sternum gently forward
    PULL hands 1/4” towards hips
INHALE & as you slowly EXHALE
    PRESS out through feet
    EXTEND legs
    MAINTAIN knees in neutral
MAINTAIN UJJAYI & DIRGHA PRANAYAMA
    SUSTAIN core strength & alignment
    LENGTHEN gently into edge of comfort
    SMILE softly
    RELAX & HOLD steady & comfortable

RETURN
INHALE & as you slowly EXHALE
    RENEW CORE
    LIFT sternum out and LOWER torso down
    SLIDE hands forward
    STRETCH out on belly
INHALE & as you slowly EXHALE
    RELEASE a deep sigh
    RELAX into steadiness and comfort

CHRISTOPHER BAXTER
WWW.ATMAYOGA.COM
ATMACOREYOGA@GMAIL.COM
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