Tiryaka Bhujangasana, also known as the Twisting Cobra Pose, is a unique variation that adds a twist to the traditional Bhujangasana. This asana engages the entire body, emphasizing a diagonal stretch of the abdomen and influencing the swadhisthana chakra spiritually.
Etymology:
- The word “tiryaka” means ‘diagonal’ or ‘triangular,’ reflecting the gaze directed over the shoulder diagonally across the back to the opposite heel.
- Tiryaka Bhujangasana has roots in traditional yogic practices, forming part of the shankhaprakshalana series. When executed in this series, the breath is exhaled during the side twist, contributing to its cleansing effects on the body.
Steps:
- Begin in the final position of Bhujangasana, with legs separated about half a meter.
- Tuck toes under, raising heels to rest on the balls of the feet.
- Face forward, unlike Bhujangasana, and twist the head and upper trunk to look over the left shoulder.
- Gaze at the right heel while keeping your arms straight or slightly bent.
- Feel the diagonal stretch across the abdomen, keeping the navel close to the floor.
- After a few seconds, face forward, then repeat the twist on the other side without lowering the trunk.
- Return to the center and lower the body to the floor, completing one round.
Breathing and Duration:
- Inhale while raising, retain breath inside while twisting, and exhale while lowering.
- Practice 3 to 5 rounds.
Awareness and Benefits:
- Physical awareness of muscle stretch and intestines.
- Spiritual awareness on the swadhisthana chakra.
- Similar benefits to Bhujangasana, with enhanced influence on the intestines.
Benefits:
- Engages and strengthens the abdominal muscles, promoting core stability.
- Enhances flexibility of the spine through the twisting motion, improving overall spinal health.
- Aids in digestion by applying gentle pressure on the abdominal organs, potentially relieving digestive issues.
- Promotes spiritual awareness by focusing on the Swadhisthana chakra, fostering emotional balance.
- Adds variety to the traditional Cobra Pose, offering practitioners an opportunity to deepen their practice.
Contraindications:
- Individuals with severe back injuries or chronic back pain should avoid this pose, as the twisting motion may exacerbate discomfort.
- Pregnant women, particularly in the later stages, should avoid deep twists to prevent unnecessary pressure on the abdomen.
- Those who have undergone recent abdominal surgery should avoid this pose, as it may strain the healing tissues.
- Individuals with high blood pressure should practice this pose with caution, avoiding forceful twists that can elevate blood pressure.
- People with wrist or shoulder injuries should be mindful, as supporting the upper body in this pose may strain these areas.
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