Yoga Posture of the Month [04/03/2008]

By Carlene Sullivan

English: CocoonSanskrit (Yoga Talk): Kosha A great yoga posture to practice if you are interested in alleviating a stiff neck, tight shoulders and lower back pain. Cocoon (or Kosha) stretches out the neck and shoulders and strengthens the core muscles of the body, which controls lower back pain by emphasizing on toning the abdominal region. Practice regularly and feel the difference. Key Benefits: Tones and strengthens the muscles along the spine. Works core strength, which in turn flattens the belly. Stretches out tensions of the neck and shoulders while strengthening the arms. Contraindications: If you have lower back concerns place a blanket along the floor for added comfort. A carpeted surface for all beginners is beneficial. Prep the Body: Begin by laying on your back along the floor. Prep the body by bringing your arms up and over head and give yourself a big stretch as if you just woke up in the morning. Wiggle the toes and fingers and exhale with a nice yawn or sigh. Continue by interlacing the fingers behind the head while pressing your elbows up towards the ceiling. Bend the knees and place the soles of the feet along the floor, feet hip-width apart and heels about 10 to 15 inches away from the buttocks. Allow the weight of the head to be heavy into the hands as you use the strength of the arms to lift the head off the floor and bring your chin to meet towards your chest. Hold for five deep breaths and release. Counter stretch the lower back by bringing the knees up towards the chest. Bring your hands around the chin and use the strength of the arms to assist your knees into a circular motion; bring the circles into the opposite direction and then release. Making your way into the posture: Begin by laying on your back, knees bent, soles of the feet hip width apart and heels about 10-15 inches from the buttocks. Interlace the fingers behind the head with the elbows facing upwards. Use the strength of the arms to lift the head off the floor and draw the chin towards the chest. Continue be using the core muscle of the body to roll your upper back off the mat so your elbows make their way closer towards the belly. Hold and breath. Take the feet off the floor and draw your knees towards your elbows. Roll your tail off the mat, roll your shoulders off the mat and try to wrap your elbows around the outsides of the knees. Make sure you are breathing and hold for about one minute. Release and Exhale with a sigh. Yoga posture of the month is brought to you by SymmetreeYoga; teaching yoga and natural health throughout the Mount Washington Valley. For more information call Carlene at (603) 662-8664 or visit www.symmetreeyoga.com.