Cobra and Co: Strengthen your back and clear your head
A few months ago, I read an article in The New Yorker about the abuse of pain medication to treat lower back pain. I kept thinking: “Man, so many of those people could be helped with just a little bit of Cobra!” I know that some of the chronic back problems are complex combinations of things and require a thorough, individualized investigation. But I also know (from years of teaching the Lower Back Therapy series) that the majority of people can be helped with some basic back strengthening. And this is what Cobra pose excels at, if we do it right, of course.
It seems that many yoga practitioners have a strong opinion about Cobra—they either love it or hate it. I love it because it is so utilitarian: It helps you strengthen and stabilize the lower back and relieve tension in the upper back and neck—these are the problem areas for many of us. It also helps you deepen your breath and feel more energized, and I could use that in the morning.
The main point to remember when doing a Cobra pose is to PULL BACK with the hands instead of pushing them down. That way, you distribute the curve more evenly throughout the back. The point of the pose is not to curve the upper body back but to lift the chest forward and up, away from the navel. That’s all.
Cobra pose (Bhujangasana) has two sister poses: Locust (Salabhasana/Ardha Salabhasana) and Airplane (Vimanasana).
Salabhasana picks up where the Cobra pose leaves off and helps develop even more strength in your lower back (because you are lifting the legs here). Ardha Salabhasana is very useful for strengthening one side of the back at a time if you have asymmetrical muscle development there (many of us do). Moving the legs in and out in Vimanasana encourages a slight tipping of the pelvis back and forth, which can help realign the relationship between the sacrum and the legs. We use it extensively to deal with SI joint issues. This movement also strengthens the structures that support and protect the SI ligaments (lower back muscles, glutes, hip rotators, and abductors).
This 20 minute yoga practice utilizes all three of those poses (I call them Cobra and Co). Since Vimanasana is pretty strong, make sure that you approach it carefully and gradually. This practice is designed to build strength and stability in your back, deepen your breath and increase your energy. If you do it in the morning, you will start the day with stable body, high energy and clear mind.
Hormonal fluctuations, pregnancy and postpartum challenges, recurring asymmetrical activity, and sports injuries can lead to sacroiliac joint (SI) dysfunction and manifest as lower back pain.
Grateful to have found you. Olga presents perfectly.
Thank you Patricia!
Hi Olga,
Is it safe to lift and extend both arms up, elbows straight, behind the back in locust pose? Is there reason why you keep your forearms planted on the floor when extending your upper back and legs? Thanx, Sam
Hi Sam! It is perfectly fine to extend the arms back if you like. There are couple of consideration here: lifting the arms off the floor usually makes the pose less stable because you are more likely to lean right or left. If our goal is to stabilize the lower back (like it is in #7 of that practice), then we would keep the hands on the floor to help accomplish that. Also, lifting the arms off the floor makes your back work harder which sometimes is appropriate, and other times isn’t. So the answer to your question is that it’s fine, but depends on circumstance.
Hi Olga !! Love your classes.
I´m Debora from Argentina ( Buenos Aires) Sorry about my English writting, I´m a little rusty.
Which one of your classes would recommend me for pinchies in my low back ? Is this a safe one for me?
I have a low back Lordosis, and I feel Balasana and pavanamuktasana fits me better , what´s your advise?
Thanks a lot 🙂 !!
Debora
Hi Debora! I would recommend that you start with this yoga practice to check how your back feels and do it for couple of weeks. if everything feels OK, you can try this one. Good luck!
You wrote that you taught the low back therapy series, wish you would add that to your upcoming videos…it would be a winner
First time trying this practice and I loved it! Great morning wake-up and just the right length.