We have reached the finale of our 13-week journey together. Since our humble beginnings with meditation and the three-part yogic breath in August, we’ve explored some enticing yoga poses and concepts for living in a tranquil way. Stay tuned for our next series featuring yogic tips to make your holidays healthy and happy.
Today, we’re exploring the final pose in sun salutations: cobra. From chaturanga, lower your belly to the earth and point your toes. With your hands under your shoulders, inhale as you press into the floor to lift your chest into a gentle backbend. Relax your shoulders from your ears, hug the elbows into your body, and adjust your torso to a height that is comfortable. Focus on lengthening the lower back and scooping the tailbone toward the pubic bone to avoid any compression. Breathe here 10 seconds to two minutes. For a variation, interlace your hands behind your back.
This pose tones the bum, brings suppleness to the spine, opens the chest and belly, stimulates abdominal organs, and helps relieve depression. When feeling congested or melancholy, enjoy a dose (or two) of cobra.
Voila, you now know all the poses to complete the must-have sun salutation:
1. Begin in mountain pose with hands in prayer;
2. Inhale and extend your arms over your head;
3. Exhale and fold forward;
4. Inhale and step back with your right leg to a lunge;
5. Exhale and step your left leg back to down dog;
6. Inhale and float forward to plank;
7. Exhale into chaturanga;
8. Inhale and lift up to cobra;
9. Exhale and pull your hips back to down dog;
10. Inhale and step forward with your right leg to a lunge;
11. Exhale and step forward with your left leg to a forward fold.
12. Inhale and rise up to mountain
I hope our 13 weeks together have led to more tranquility in your life on and off the yoga mat. Namaste.
Omwork
» Connect with your inner cobra to combat achy computer-hunched shoulders, deal with post-break-up blues or counter the effects of carrying too many bags during a retail therapy jaunt gone wild.
Kimberly Wilson is the founder of TranquilSpace Yoga and Tranquil Space Foundation. She designs TranquiliT Luxe Lifestyle Wear, which offers comfy eco-chic clothing, and has written “Hip Tranquil Chick,” which highlights how to lead a mindfully extravagant life. Visit kimberlywilson.com.
