Back-bend asana - with Chin & Heels

Instructions

• Lie face-down on the floor. Fore-head on the floor.
• Place the hands palm-down on the floor, underneath the shoulders.
• Legs straight and strong and the heels and big toes pressed together.
• Inhaling, slowly raise the torso upwards allowing the chin to dictate the entire movement. Keep the hands on the floor, but without using them at first, using only core abdominal strength, raise the head, shoulders, chest & navel - keep the pelvis on the floor – head is raised chin is pointing to the ceiling. Get a feeling for the strength in the torso, when necessary use the hands and arms to help arch the torso further backwards.
• Exhaling, slowly lower the torso downwards using core abdominal strength. Keep the head upwards, and lower the abdomen, chest, shoulders and then, finally, bring the head forward and down.
• In the final position the chin will be lifting up through the throat from the sternum, and up from the neck from the shoulder blades - and it is this which will provide the best, elongated back bend stretch.

Benefits

The COBRA, or bhujangasana, aids in the de-toxification and rejuvenation of the whole body because it involves both a deep stretch and a strong compression into the torso, together these two squeeze toxins out of the organs, then upon release of the asana there is a flooding of prana and oxygenated blood deep into the cellular tissue of all visceral organs - importantly the heart, lungs, stomach, intestines, liver, pancreas, spleen, and kidneys.

The whole back curves backwards and upwards, stretching the entire vertebral column. The spinal cord, spinal nerves and brain are therefore strongly vitalized . The head is not pressed backwards onto the back.

All internal organs are stretched in front and compressed in back, so when the position is released a huge flow of fresh, oxygenated blood and prana will flow through them. 

Keeping the heels together activates pressure into the base of the spine, pressing the vertebrae into correct position and stimulating the cellular tissue in the lower vertebrae. 

It is a classical-yoga pose and is ideally included in any sadhana.  It makes a very good counter-pose to the half-shoulder stand because the neck and throat are stretched, as opposed to compressed; and perfectly counter-poses a series of forward bends - or one particularly strenuous forward bend.

Practice information

§         If necessary, take rest between rounds. If not, continue on with 3-10 rounds.

§         Over time develop slow breath and cultivate very slow movement.

§         Once adept at the practice hold the raised position and breathe in it, for 1 – 5 slow, slow rounds of breath, maintain muscle strength for the duration of those breaths.

§         To achieve a greater arch in the back, the muscles of the back have to learn to surrender to the feeling of the arch – this is a slow, but noticeable process. The collar-bones widen out, the back and neck elongate, and the heels of the feet press firmly together.

§         Initially when the heels are pressed together the back does not arch much – and the pelvis tries to come off the floor. Only by understanding the asana will you be able to develop beyond these limitations.