In this supported variation of Bhujangasana (cobra pose), the bolster placed beneath the abdomen and pelvis reduces the load on the lower back, allowing the spine to extend progressively. The erector spinae (muscles that run up and down both sides of your spine) and the multifidus (muscles from the sacrum to the neck) help extend and stabilise the spine, while the gluteal and posterior hip muscles assist in maintaining pelvic stability.
The triceps and shoulder stabilisers also engage as the palms provide gentle support, while the chest, abdominal muscles and hip flexors are gently lengthened.
Regular practice can improve spinal mobility, postural alignment and back-muscle strength. It can also open the chest and promote relaxed breathing.
METHOD
◆ Sit comfortably on the mat, facing the bolster. Keep the spine upright and take a few relaxed breaths.
◆ Turn forward and come into a prone position, placing the abdomen and pelvic region over the bolster. Extend both legs backwards, with the top of the feet resting on the mat.
◆ Extend the arms forward and allow the body to relax over the bolster.
◆ Bring the palms beside the chest, below or slightly outside the shoulders. Keep the elbows close to the sides of the body.
◆ Inhale slowly and gently press the palms into the floor.
◆ Gradually lift the head and chest, allowing the spine to extend progressively from the upper back downwards. Let the bolster provide support rather than relying on arm strength to lift the body.
◆ Keep the shoulders away from the ears and avoid shrugging. Gently draw the shoulder blades towards the spine and downwards.
◆ Keep the pelvis supported by the bolster and avoid forcing the lower back into excessive extension.
◆ Hold the posture, breathing smoothly. Keep the neck long and avoid throwing the head backwards.
◆ Exhale and slowly lower the chest back on the bolster.
◆ Extend the arms forward and relax over the bolster for a few breaths.
