About this Asana Digest

Poses

Bhujangasana (Cobra Pose), Salabhasana (Locust Pose), and related poses such as Niralamba Bhujangasana (Unsupported Cobra Pose) and Salamba Bhujangasana (Supported Cobra Pose / Sphinx Pose / Sphynx Pose)

Objective

Become knowledgeable about the pose and review detailed teaching considerations.

Description

Explain the Sanskrit naming; contraindications and cautions; associated benefits and typical effects; instructions and cues for setting up and practicing the pose; variations to meet particular intentions and needs; and more teaching considerations.

Prerequisite Knowledge

Asana Digests focus in on teaching specific poses. Please be aware of the groundwork and teaching support here: Asana Category – Backbends

Bhujangasana

boo-jawng-GAWS-ahna
“bhujanga” = cobra
Cobra Pose

Niralamba Bhujangasana

“niralamba” = unsupported
Unsupported Cobra Pose

Salamba Bhujangasana

“salamba” = supported
Supported Cobra Pose
Also known as: Sphinx Pose

Salabhasana

shawl-uh-BOSS-ahna
“salabha” = locust
Locust Pose
Salabhasana A In Bikram Hot Yoga called, Full Locust Pose

Heart of the Poses

Backbends

Notes

• These backbends are accessible and have widely useful benefits. However, these poses also tend to appear easier than they are. New students need instruction in subtleties including moving their focus from the lumbar spine to the entire length of the spine.
• These poses offer more strength-building than some backbends because there isn’t a linking of upper and lower body to gain leverage.
• These poses are beneficial for strengthening spinal muscles and preparing for other backbends such as Ustrasana (Camel Pose), Setu Bandhasana (Bridge Pose), Dhanurasana (Bow Pose) and Urdhva Dhanurasana (Wheel / Upward Facing Bow Pose).
• When practicing versions of Salabhasana that include shoulder extension, the pose also helps to prepare for Salamba Sarvangasana (Shoulderstand).
• See Cautions regarding low back and straining.

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