In our final week looking at using yoga for back pain we will look at a more challenging pose, cobra. While it may not look to be that difficult, if done when you are not fully prepared, cobra can make your back problems worse very easily. Be sure to have practiced the other movements in this series fully before adding cobra to your practice.
To begin cobra, like flat on your stomach and place your hands at your shoulders, resting your elbows down towards the ground at your sides. When you relax your head may feel comfortable with your forehead on the ground. Breathe in. Breathe out and lift your head up so it is in line with your spine. Keep your shoulders relaxed and remember just like with your proper standing posture to pull your shoulder blades together. If you feel a stretch in this position, hold for 10 seconds, relax and repeat three times.
If you do not feel a stretch in that position you may continue on. Relax you head down and breathe in. Gently push into your hands, lifting your shoulders off the ground. Your forearms should remain on the ground. You may need to shuffle your hands forward slightly. With a smile on your face continue to breathe as you should feel a stretch along your spine and into your low back. Hold this pose and breathe for 10 seconds. Relax down and breathe. Repeat up to 3 times. If you are able, for your last round progress to king cobra.
King cobra is very similar to the cobra you have just done. Breathe out and push up into your hands but allow your elbows to come up off the ground, lifting your body off the ground. Keep your hip bones on the ground and keep your legs relaxed. Focus on your shoulder blades connecting to each other in your back and lengthening your neck. Hold for 10 seconds and relax down to complete the exercise. I do not encourage doing king cobra more than once in a exercise session.
We have now reached the conclusion of this movement series. All of our patrons can now find a special release on Patreon for them with a full workout for back pain support using the six different movements we have discussed in this series. Join us on Patreon today to enjoy this and other material from The Dancing Herbalist year round.
Jillian Carnrick, founder and manager of The Dancing Herbalist, has a Masters of Science Degree in Herbal Medicine, practices as a nutritionist, and is a Certified Personal Trainer and Exercise Is Medicine Professional through the American College of Sports Medicine. The Dancing Herbalist posts on this blog every Thursday. For more of our posts, join us on Patreon. Jillian also presents regular live classes in The Dancing Herbalist’s home herbalist courses online. For more learning opportunities or to work one-on-one with Jillian with her wellness and herbal consultationsvisit The Dancing Herbalist.com.