Tiryaka Bhujangasana (Twisting Cobra Pose)

Tiryaka Bhujangasana opens the chest and strengthens and stretches the spine, buttocks, and legs. This pose massages your internal organs.  It also improves circulation in the back and tones the nerves providing better communication between the brain and body.  The adrenal glands are massaged and simulated improving their efficiency.

** Contraindications ** You should consult your doctor before doing this pose if your have a peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism.

The steps to practice Twisting Cobra are:

1. Lie down on your stomach and take your hands flat on the floor beside your chest.  Elbows drawn backward and close to your side.  Your forehead is on the floor. You legs are straight and separated more than hip width apart.  Tuck your toes with your heels toward the ceiling.
2. Inhale press the hands on the floor with your fingers spreading. Lift your trunk up using your back muscles more than your arm muscles.  Your arms are straight or slightly bent.  Push your pubic bone in contact with the floor.  Keep the buttocks active. 
3. Exhale turn your head and the upper torso to the right taking your gaze over the right shoulder.  Gaze over the right shoulder at your right heel.  Feel the diagonal stretch of the abdomen, relax your back and keep your navel as close as you can to the floor.  Hold this position for 2-3 complete breaths.  
4. Inhale your head and torso forward. 
5. Exhale turn your head and the upper torso to the left taking your gaze over the left shoulder.  Gaze over the left shoulder at your left heel.  Feel the diagonal stretch of the abdomen, relax your back and keep your navel as close as you can to the floor.  Hold this position for 2-3 complete breaths.  
6. Inhale your head and torso forward. 
7. Repeat steps 3-6 for 3-5 repetitions. You may desire to lay back on the floor and start from step 1.
8. Exhale bend your arms and lower your torso to the floor.  Push yourself back into Balasana (Child's Pose) for several breaths to release your lower back. 

When I am doing Sun Salutes, I like to add Twisting Cobra into the Sun Salute to further stretch my spine and tone my adrenal glands. Try adding it to your practice and see how it complements your regular practice of Cobra or Downward Dog!

Namaste,
Leslie Ottavi