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| Asana Analysis - Mini-Cobra: How Physical Therapists Can Incorporate this Yoga Pose Into Practice |
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by Lisa B. Minn, PT - July 21, 2010
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Mini-Cobra:
This is a modification of Bhujangasana that is extremely useful for for anyone who practices yoga. It helps to increase the mobility and awareness of our mid-back (thoracic spine) and shoulder blades (scapulae). Consider using mini-cobra instead of up-dog during sun salutations for the first few rounds until the body is warmed up.
Even in the absence of injury, this is a good posture to practice before doing more vigorous backbends. We are all more stiff in our thoracic spines given our postural habits, activities of daily living as well as the inherent anatomy of the thoracic spine. By learning to work with scapulo-thoracic region, we can avoid overcompensations in the lower back and neck during postures such as cobra, up-dog and upward facing wheel.
Muscles Strengthened: Middle and lower trapezius, rhomboids, cervical and thoracic extensors
Muscles Stretched: Pectoralis minor, rectus abdominus, upper intercostals
Points of Body Awareness:
*Begin with the forehead resting on the ground, the fingertips are under the shoulders and elbows point up toward the ceiling.
*Before lifting the head and chest, draw the navel toward the spine (engaging transverse abdominus) and lift the shoulder blades towards the ceiling, squeezing them together.
*Lift the the head and chest away from the ground without pushing with the arms.
*Can you lift the hands one inch off the ground? If you are using your spinal muscles to keep the head and chest lifted then it should be easy to lift the hands.
*With the hands back on the ground, can you imagine dragging yourself forward on your belly? This should be an isometric action, meaning there is no visible movement that occurs but you should feel more muscular action around your shoulder blades and you might feel the chest spreading and opening a bit more.
*Keep the gaze on the ground about three feet in front of you. This will help to prevent hyperextension of the neck.
*Hold for at least 6 breath cycles. Be aware of the shoulder girdle and notice if the shoulders creep forward.
To Modify: If there is any pain in the neck or back try keeping the forehead down and just work on drawing the shoulders back.
PT Notes: This is a great posture for working on postural awareness, level 1 scapular stabilization and spinal extension ROM. It’s great for patients with osteoporosis, rotator cuff injuries, neck injuries, postural syndromes, etc.
Lisa Minn is a licensed physical therapist and yoga enthusiast. She has been incorporating aspects of Yoga and Pilates into her physical therapy practice since 2001 and became a certified yoga instructor in 2004. Her experience ranges from working with athletes at West Point and Georgetown to instructing elderly and wheelchair-bound clients in the fundamentals of Hatha Yoga. Lisa has conducted several lectures and workshops across the US, as well as in Honduras and Peru, where she volunteered her services. She currently resides and practices in Northern California. This and other articles by Lisa can be found at The Pragmatic Yogi.
The viewpoint expressed in this article is the opinion of the author and is not necessarily the viewpoint of the owners or employees at Healthcare Staffing Innovations, LLC.
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