Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
Yoga Positions - Parivrtta Bhujangasana
Translation: Revolved Cobra
From a prone position place the hands down under the shoulders, or
away from your body a little depending on your spines flexibility. Extend
the arms and raise the upper body.
Push the legs together if you wish to engage the lower back and gluteuls.
Or the legs can be open so that less pressure is forced upwards on the discs.
Center one hand in front of you and hook the other on the inside of the
legs to help the rotation.
This pose increases the flexibility of the spine. It can also strengthen the
spine. Muscles involved with rotating the spine are stretched on one side
and strengthened on the other. The internal and external oblique muscles help the body to rotate.
When done mildly the cobra pose can help relieve and even heal bulging discs
in the lower back. However raising too high will aggravate the issue. So when
performing this pose for healing remember raise into mild discomfort
and no further.
The rotation causes a slight lift in the pelvis on one side. In the
pictures opposite the left arm is placed on the matt in front of the body
and the rotation of the upper body is to the right. In this case the right
hip raises. To prevent this rotate the pelvis down to the mat.