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​Bhujangasana II
Sphinx

Picture
​Benefits:
Physical:
  • Opens chest
  • strengthens back
  • Warm up for back bends
Emotional:
  • Uplifting, invigorating
Contradictions:
  • Do not do any prone postures if pregnant
  
1. Lie belly down, arms along sides of body with palms up, forehead and toes rest on the floor
2. Keep your legs close together, with your feet and heels lightly touching each other
3. Place your forearms and hands palms down next to your head
4. Stretch the spine through the crown of the head
5. Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on
    the floor
6. hold for 3 - 5 breaths keeping the head facing straight ahead
7. lower down vertebra by vertebra till lying flat on the floor again
 
Variations:
 
Viparita Salabhasana, Superman pose:
  • Stretch arms out in front of you
  • Inhale and lift arms and legs all together
  • Hold for 3 - 5 breaths
  • exhale lower down
Picture
Swimming​
Benefits: 

Physical:
  • Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
  • stretches the shoulders, chest, belly, and thighs
  • stimulates abdominal organs
  • Recommended for bad Posture
Emotional:
  • Stress relief
​
Method:
        1. Lie on your stomach with your arms extended in front of you, legs straight and squeezed
            together 
        2. Pull your abs in toward your spine and lift your right arm ad left leg simultaneously,
            Make sure to keep your spine as elongated as possible 
        3. Lift your left arm and right leg and continue alternating (sort of like you’re swimming) 
        4. Continue until you’ve inhaled and exhaled for 5 seconds, and then release
​        5. Perform three sets

​Bhujangasana
Baby cobra

Picture
Benefits:
Physical:
  • Strengthens the back of the body
  • gently stretches the front of the body
  • helps to improve poor posture
Emotional: Uplifting, Energizing

Method:
1. Lie belly down, toes and forehead pressed gently into the floor
2. Place palms next to body on both sides of the chest, elbows bent, fingers pointed straight ahead
3. Press into palms, lift chest and head off the floor
4. Tops of feet stay anchored on the floor
5. Lift hands 3 inches off the floor.6. Place palms back down, lower chest to floor

Bhujangasana
​Cobra

Picture
​Called Cobra because it looks like a cobra with its hood raised.

Benefits:
Physical:
  • Strengthens back muscles, backs of legs, arms and shoulders
  • Stretches muscles in the shoulders, chest and abdominals
  • It decreases stiffness in the lower back
  • Improves the blood circulation and oxygen in body, heart and especially the spinal and pelvic region 
  • Stimulates organs in the abdomen
  • Helps to soothe sciatica
  • Firms and tones the buttocks
 
Emotional:
  • Elevates mood,
  • Helps keep stress, depression, & anxiety away from our mind 
 
Contradictions:
  • Weak wrists
  • Pain in lower back
 
Method:
            1. Lie belly down with the tops of the feet and forehead pressing gently into the floor
            2. Point through the big toe and press all your toes into the floor, especially the little toes
            3. Bend your elbows and place hands next to the ribs so that the forearms are at right                                          angles to the floor
            4. Press into palms, curl shoulders and chest off the floor
            5. Head faces forward or gaze slightly upward
            7. Hold for 3-5 breaths
            6. As you exhale, gently release your body back to the floor
 
Props:
For people with weak wrists, place a bolster under the hips. Do not press into the hands

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