by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)
The word “naga” means snake. Asana is posture. The nagasana is also known as the bhujangasana. The word ”bhujanga” also means snake or serpent. The body takes on a form similar to a cobra about to strike when in this posture.
Instructions:
- Lie stomach down on the floor, head turned to one side, arms at sides, feet shoulder width apart.
- Place chin on the floor, feet together.
- Bring both hands to rest palms down, fingertips touching slightly, underneath the neck. Elbows should rest on the floor.
- Inhaling, slowly raise the trunk of the body up off the floor while using the arms to support the weight. Do this by “walking” toward the navel with your hands.
- When the trunk of the body is raised as far up as possible, arch the head straight back and hold the breath.* Do not put too much pressure on the arch. Keep the pubis on the floor.
- Hold the position only as long as is comfortable, then return to the starting position, exhaling as you return.
- Rest and repeat the posture at least twice.
*If you find it uncomfortable to hold the breath while in the nagasana, you may breathe normally, holding the position for about 30 seconds.
Variations:
There are a few variations of the nagasana or bhujangasana. After you have become somewhat proficient in the “cobra posture” you can begin to hold the posture for longer periods of time as well as increase the number of repetitions. The arms may also be placed at the sides of the body, palms down, when in the position. For advanced students of the posture, you may bring the soles of the feet to rest on the head while in the position. Do this by bending the legs at the knees, still keeping the pubis on the floor and the knees together.
Benefits:
The nagasana is a particularly beneficial posture for the spine. It not only serves to strengthen the muscles which keep the spine properly aligned, but also serves to cultivate flexibility in the spine. This prevents backaches. By strengthening the muscles of the spine and lower abdomen, the spinal support muscles. back problems, such as “slipped disc” can be prevented. Some yogis claim that disc problems can actually be helped to heal through practice of the nagasana.
It is the rhythmic or regular practice of yoga postures that helps the body to undergo change. Regularity is the key to all yoga practice from postures to meditation. We let the body change us by setting the conditions for health or wholeness to be realized. The body is capable of multiplication. What we call our body is our thought about the body. Actually the felt or lived experience in the body is the living of many felt bodies, many vital postures. At every turn, in every action, the body does a posture. Asana is the way of the body. To grow sensitive to this way is to be awakened to our mobile incarnate condition. Our incarnation is fluid and free when life is lived fully without tension. Tension is the “knot” caused by self-centeredness, selfishness. The self is tension when it lives separate from its home as an embodied self, a silent self. Our bodies bear the burden of this “knot” derived tension and disease, lethargy, and confusion become our felt reality. To forget the body is to forget our felt home. Asana is the way of learning to re-feel what has, for a lot of us, become our lost home. Learn to body-feel; learn what it means to live the body that can be multiplied to infinity. Breathe the trees, clouds, and stars.