Yoga for hockey. Posture #1: The Cobra  x7
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| Cobra |
June 4, 2001 
Annabel Griffiths
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This is the first of a series postures that Annabel will be featuring in the Health and Fitness section. Each posture may be used independently or in combination with other postures.
THE COBRA
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| Cobra Starting Position |
Starting Position:
Lie on stomach, forehead to the floor, palms face down underneath the shoulders, elbows tucked in towards the side of the body, shoulders away from the ears, heels of the feet together, buttocks tightened. Exhale the breath.
Coming Into the Position:
As you inhale, lengthen out of the neck and imagine your nose tracing a line along the floor until you lift the head and the chest. Slowly roll your body upwards, keeping the abdomen on the ground. Contract your back muscles, (as if you are squeezing the muscles surrounding your spine towards each other) keep the buttocks tight and legs together, push the shoulders back and away from the ears, keep the elbows tucked in to the side of the body.
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| Cobra |
Holding the Position:
Pushing the chest forwards, keeping the shoulders back and down, look upwards. Imagine your hips pushing into the floor. Keep the thighs and the lower abdomen on the floor. Be sure to keep breathing deeply. (The main muscles being activated are the middle and upper back) Hold the posture for 10 to 30 seconds. Slowly release the head back down to the floor. Rest for a couple of breaths. Repeat three more times.
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| Cobra |
Variation:
If you are feeling strain on the lower back, try this variation. Allow yourself to come up as far as is comfortable, then walk your palms forward along the floor, and let your forearms and elbows come to the floor as a support. Keep elbows pressed in towards the sides of the body and shoulders back and down.
BENEFITS OF THE COBRA
Strengthens, tones and rejuvenates the deep and superficial muscles of the back (especially the thoracic region).
Increases flexibility in the spine and releases tension in the lower back.
Massages the abdominal muscles, relieving gastro-intestinal problems, menstrual cramping and other abdominal discomforts.
NOTE: It is not important how far you come up off the floor, but that you are utilizing the correct muscles.
Common Mistakes:
1. Placing the hands too far apart. It is important that they are placed underneath the shoulders.
2. Letting the shoulders come up towards the ears. Focus on the shoulder blades squeezing towards one another and the shoulders pushing down away from the ears.
3. Letting the elbows straighten or come away from the sides of the body. Keep the elbows slightly bent, and tight towards the side of the body.
4. Letting the hands do all the work. To ensure that you are using the back muscles in this exercise, try to lift your palms off the floor for a couple of seconds and maintain the posture.
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