The Cobra Glide Backward pose of Zen yoga is an adaptation of the yoga cobra pose. This is a heart, chest and ribcage opener pose. It also nourishes the muscles of your back and your shoulder blades, apart from your spine and neck. As you lift your chest and torso up on your arms, this pose also nourishes your triceps and biceps.
You start doing this exercise from a kneeling position. Place your feet with the toenails touching the floor and your toes pointing away from you with your foot soles facing upwards.
Bend forward from your hips and lower your head towards the mat. Stretch your arms forward. From this position, while keeping your head and chest low, push yourself forward. As you push yourself this way, you would have to bend your arms from your elbows and shoulders. Your hips are in a raised position as you try to keep your chin as low as you can to the mat, without resting your chin on the mat.
In doing this movement, you slide your torso forward, till your body is straight and in a ground hugging posture. Once you have stretched yourself fully, you can arch your spine and raise your chest off the mat. Curve your neck upwards and raise your head to mimic a cobra raising its hood.
Make your arms straight without locking in your elbows. To help you to remain in this position, fix your gaze at any one point on the ceiling and keep breathing slowly and deliberately. Feel your chest expand with every inhalation, and fall back with every exhalation.
Pause in this position for some time before exiting this pose. To exit this pose you may bend your arms from the elbows and lower your chest to the mat, before turning around to get up into a sitting posture.
Those who suffer from any neck, spine or lower back related ailment should consult their doctor before proceeding to do this exercise. If you are doing it in the privacy of your home, then learn to do it under the guidance of a yoga teacher.
The best time to do this pose is early in the morning and imbibe the cool crisp air. If you are doing it during the day, then you need to do it on an empty stomach and let five hours elapse after a full meal, before you do this exercise.
Sources:
Zen Yoga Back Stretches : Zen Yoga Cobra Glide-Forward Exercise
http://www.youtube.com/watch?v=dOoXEzaeXos
Zen Yoga Cobra Glide-Backward Exercise
http://www.ehow.co.uk/how_4501461_do-cobra-stretch.html
Zen Yoga Back Stretches Zen Yoga Cobra Glide backward Exercise
http://www.fanhouse.com/videos/video/golf/zen-yoga-back-stretches-zen-yoga-cobra-glidebackward-exercise/1887683894
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