Asanas – Poses – Bhujangasana & Salamba Bhujangasana

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Happy Wednesday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!

Sun Salutations AsanaBhujangasana / Cobra Pose
Twisted/Sister AsanaSalamba Bhujangasana – Sphinx Pose

Bhujangasana - cobra pose - yoga pose yoga girl wearing black doing yoga outside in the rocky mountains
Bhujangasana – Cobra Pose
Salamba Bhujangasana - sphinx pose - yoga pose yoga at night girl wearing white long-sleeved shirt and purple pants
Salamba Bhujangasana – Sphinx Pose

Today’s Daily Yogi Practice is to go “back to basics” with either Bhujangasana / Cobra Pose or Salamba Bhujangasana – Sphinx Pose. If you are a new Yogi, I recommend sticking with Bhujangasana / Cobra Pose rather than the full Urdhva Mukha Svanasana / Upward Facing Dog expression of the pose. Be careful working into backbends if these are new to you!

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Please comment to share your experience! What did you think? Which Asana did you choose to practice today? Always remember, be kind!

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Salamba Bhujangasana – Sphinx Pose

Doing our 30 Day Challenge? Click here for today’s post!

Good morning Yogis! Did you know today is International Yoga Day?? Let’s all make sure we get on our mats and practice today! That is my plan, as we continue our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series.

The traditional Asana in this series is Urdhva Mukha Svanasana (ORD-hvah MOOK-ha Sva-NA-sa-nuh) / Upward Facing Dog, but I typically prefer practicing with Bhujangasana (BOO-jawng-GA-sa-nuh) / Cobra. Today we will be performing our Sun Salutations series with Salamba Bhujangasana / Sphinx Pose for the most gentle backbend. PS The literal translation from Sanskrit is Supported Cobra Pose.

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. Today, we will do the full series three times on each side. We will progress from the Phalakasana / Plank portion of the series down to the mat, and breathe back up again into Salamba Bhujangasana / Sphinx Pose.

Salamba Bhujangasana / Sphinx Pose

Salamba Bhujangasana – Sphinx

Feet – Your feet should still be about hip distance apart. However, if your toes are still tucked, you should release and lay the tops of your feet down on the mat.

Legs – Keep your legs straight and laying flat on the mat if coming into Bhujangasana / Cobra. We will talk about legs for Urdhva Mukha Svanasana / Upward Facing Dog a bit later.

Hips – Keep your hips grounded and even on the mat to come into Salamba Bhujangasana / Sphinx.

Arms – Keep your hands spread and right under your shoulders as you lower from the Plank portion of the series as if you were coming to come into Bhujangasana. On the INHALE raise your chest from the mat into a gentle backbend, and walk your hands forward in front of you, placing your forearms flat on the floor and parallel to each other. This is the main difference between Cobra and Sphinx – the supporting forearms. Cobra can be lifted or raised slightly from the ground, but palms stay under shoulders, rather than in front of you.

Head and Neck – Keep your head and neck neutral, and either close your eyes or gaze gently ahead. If you are comfortable with back bends and want an extra stretch along your front, you may gently lift your chin a bit at the peak of the pose.

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Please comment to share your experience with this exercise! Have you tried this “Supported” Bhujangasana / Sphinx pose before? Always remember, be kind!

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