In English this asana is known as the sphinx
pose because the front of the body in the final
pose very much resembles an Egyptian sphinx.
It is also known as ardha bhujangasana, the half
cobra pose. It is a simple asana and is a preparatory
pose for bhujangasana (the cobra pose),
which will be fully described in the next lesson.
Technique
Lie flat on the floor, face downwards. Extend the feet so that the heels and soles face upwards. Rest the forehead on the ground. Bend the arms and place the forearms flat on the floor. Place the palms downwards on each side of the head with the fingertips in line with the crown of the head. Relax the whole body, especially the back and leg muscles. Breathe out deeply. Then while inhaling slowly raise the head and shoulders by bringing the upper arms to the vertical position. The elbows should remain on the ground. Perform the movement by using the arms only: keep the back muscles relaxed throughout the practice. Remain in the final pose for a comfortable length of time breathing slowly and deeply. Be aware of the breath and the relaxation of the back muscles. Then breathe out while lowering the body. Relax the whole body. Then repeat the movement.
Yoga - SPHINX ASANA
Awareness and duration
The awareness should follow the breath and relaxation of the back muscles. Do the asana according to available time. About three or four minutes is sufficient.
Benefits
This is an especially good asana for those who have a particularly stiff back. It is a good preparation for bhujangasana which requires more flexibility of the back. The benefits are the same as for bhujangasana though on a lesser scale.
Technique
Lie flat on the floor, face downwards. Extend the feet so that the heels and soles face upwards. Rest the forehead on the ground. Bend the arms and place the forearms flat on the floor. Place the palms downwards on each side of the head with the fingertips in line with the crown of the head. Relax the whole body, especially the back and leg muscles. Breathe out deeply. Then while inhaling slowly raise the head and shoulders by bringing the upper arms to the vertical position. The elbows should remain on the ground. Perform the movement by using the arms only: keep the back muscles relaxed throughout the practice. Remain in the final pose for a comfortable length of time breathing slowly and deeply. Be aware of the breath and the relaxation of the back muscles. Then breathe out while lowering the body. Relax the whole body. Then repeat the movement.
Awareness and duration
The awareness should follow the breath and relaxation of the back muscles. Do the asana according to available time. About three or four minutes is sufficient.
Benefits
This is an especially good asana for those who have a particularly stiff back. It is a good preparation for bhujangasana which requires more flexibility of the back. The benefits are the same as for bhujangasana though on a lesser scale.
No comments:
Post a Comment