Cobra Posture - For Running

Note:

If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)

By Rameshon

Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)

Masters in Education (University of Western Australia, 2005-2008)

Cobra Pose - A healthy and flexible spine represents youth.

Benefits Of Cobra Pose (Bhujangasana)

1. It stretches the shoulders, chest, arms, and abdominal muscles.

2. It strengthens the spine and firms the buttocks.

3. It helps to stimulate the abdominal organs and thereby improves digestion.

4. Cobra Pose is a great stress reliever.

Before anyone tries this exercise, it is advisable to adhere to the following below;

1. It should not be done during pregnancy.

2. It should also not be done by those nursing neck and back injuries.

How to do Bhujang (Cobra) asana (Pose)

1. Place your belly on your mat. Your legs should be outstretched,  with the heels of your feet pointing up. Fold your hands under your head and rest for a while. Take a few calm, slow and deep breaths.

2. Now, pressing your feet, thighs and the pelvis, firmly into your mat, take a deep breath in and start to straighten your arms, raising your chest off the floor. Reach a height without straightening your elbows. The elbows are nearly straightened (90-95%).

3. Push your shoulder blades back and keep breathing in and out normally, expanding your ribcage.

4. Stay in the pose for 15 – 30 seconds, breathing normally. To exit, breathe in deeply and while exhaling lower your head and torso back down to your mat.

It is better to do this asana slowly and gradually. If your lower back is firm, inflexible and tight, there is nothing to worry about, though, as the initial discomfort will go away with time, due to improvement in spine flexibility. This posture is a highly recommended pose, particularly for those with stiffness in the back. It is better to make the spine supple and strengthen the lower back by doing this and prevent back problems rather than treat injuries by doing this.

Note

When there is an injury, find out from the yoga practitioner on what kind of back exercises that you can do. The instructor will then individualise a program that enables you to do simpler cobra pose that will enable you to do some form of strengthening for the lower back even when one is injured.

Note:

By Narayanan

Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’  by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).

He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.