Chair Yoga: The Benefits of (Seated) Cobra Pose
/ GL AdminsI recently responded to a request from a well-known online fitness site looking for a yoga teacher to explain the benefits of cobra pose and demonstrate how to do it.
Of course, I wanted to offer my chair-based version of cobra pose, and much to my surprise (sarcasm), they did not want to use it.
There are so many misconceptions out there about chair-based yoga; if only folks understood the benefits and would try it instead of avoiding it.
There are many individuals who would prefer not to get up and down from the floor, who, regardless of age, have an injury or illness that prevents them from standing/weight bearing, have autonomic, cardiovascular or eye issues that require them to avoid inversions, and so many more reasons. Not to mention, some folks just prefer it (like myself).
Anyway, I digress. I wanted to share the short piece I sent to the editor, as I know you'll enjoy it, at the request of Green Lotus Yoga and Healing Center.
Seated cobra pose, Bhujangasana, has many of the benefits of the traditional pose and eliminates the stress of having to get down to the floor for folks with an injury or mobility issues.
Cobra pose helps strengthen and stretch the mid and upper back as well as the chest. It tones the abdominals, strengthens the entire upper back and shoulders, and improves flexibility of the upper and middle back. It opens the shoulder blades, neck, and collar bones. It is overall great for improving posture and can be done with as deep or as little of a back bend as you would like it to be. It can be very helpful for folks who are dealing with chronic low back pain and/or sciatica.
Begin with both hands on the heart center, seated on the front of your chair. As you inhale, draw your shoulder blades together and bring your arms out to the sides in cactus. As you exhale, bring your hands back to heart center, changing the cross of your hands each time. Repeat several times, moving with your breath. After you have done this a few times, you also may hold the pose for a few breaths.
Seated cobra pose is a great way to counteract the effects of sitting at a desk or computer all day and can be as simple as doing a few repetitions every hour or so while at work.
Amy Zellmer is editor-in-chief of MN YOGA + Life Magazine and author of The Chair Yoga Pocket Guide. She wrote this article for her newsletter, and we are reprinting it here with her permission. Amy has a passion to spread the message that yoga is for everyBODY, regardless of size or ability, and a mission to raise awareness about the devastating consequences of Traumatic Brain Injury (TBI.) She has her 200-RYT and is certified in trauma-informed yoga, chair yoga, LoveYourBrain yoga, and body-positive Yoga for All. In her free time, Amy enjoys road-tripping across the country visiting National Parks.
Learn to Teach Chair Yoga
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