These three postures—cobra, locust, and bow—
extend your spine to increase backward strength and
flexibility. Modern life has a tendency to constrict the
spine with prolonged sitting at work and while traveling
in your car or in an airplane. As a result of this habit of
constriction, breathing becomes shallower and subtle
anxiety is experienced. Consciously extending the spine
counterbalances the restriction born of repeated flexion
and has a noticeable effect on both physical and emo-
tional well-being.
These postures have a direct effect on improving
spinal health. Our spines consist of bony spinal vertebrae
separated by shock-absorbing disks. When you perform a
posture that extends the spine, the pressure is placed on the
back part of the vertebral body, which has the effect
of pushing the disks forward into their normal and
healthy position. The muscles that run along the spine are
strengthened through these poses, so that less weight is
borne directly by the disks. For people troubled by chronic
back pain due to bulging vertebral disks, the cobra, locust,
and bow poses help normalize the anatomy and reduce
back discomfort.
JANUSIRSASANA—BENTKNEEFORWARDBEND
Rolling to your back, assume an upright sitting position
with your legs out in front of you. Now, bend your right
knee and pull your foot tightly into your groin. Raising
both hands over your head, exhale while slowly flexing
forward at the waist, reaching forward to grasp your left
ankle or foot. If you cannot bend forward far enough to
reach your foot, hold your leg as far down as you can
132 The Seven Spiritual Laws of Yoga