The Spine Strengthening Series in Bikram Yoga

What is the Spine Strengthening Series in Bikram Yoga?

The Spine Strengthening Series in Bikram Yoga does just as its name suggests: it helps strengthen the spine. This series consists of four postures performed in two sets, each between the Wind Removing Pose and Fixed Firm Pose. These are the only postures done while lying on your stomach, and they can be quite demanding if you are not breathing properly.

The Spine Strengthening Series includes four poses in the following order: Cobra, Locust, Full Locust, and Floor Bow. Each of these postures targets different sections of the spine, providing immense healing and strengthening benefits. Between postures, you turn your head to the side with your ear on the towel and palms facing the ceiling. After the first set, look to the right; after the second set, look to the left. In this post, I'll explore each posture in the Spine Strengthening Series in-depth, so let's get started.

Cobra Pose - Spine Strengthening Series in Bikram Yoga

The first posture in the Spine Strengthening Series is the Cobra Pose, known as Bhujangasana in Sanskrit. Bhujanga means "snake" or "serpent," and Asana means "posture" or "seat." After coming out of Wind Removing Pose, lie on your stomach with your chin and eyes facing forward. Place your hands on the floor in front of you with your palms facing down. Your little fingers should be in line with the outside of your shoulders. Bring your elbows in towards your body. Press your legs and feet together like a cobra's tail, ensuring the tops of your feet are pressed into the floor.

Lift the Upper Body Up

Take an inhale and lift your upper body using your spine strength, not your hands. Your hands should serve as a guide, not to push you up into the pose. Lift your upper body up to your navel while bringing your elbows in towards your body. Press the tops of your feet, shins, thighs, and hips into the floor to create a stable base for lifting. Focus your eye gaze on a spot on the mirror and align your neck and spine. Change and come out of the posture, then turn your head to the right with your left ear on the towel. Your palms should be facing the ceiling. Repeat for two sets of twenty seconds each, turning your head to the left after the second set.

Locust Pose - Spine Strengthening Series in Bikram Yoga

The second posture in the Spine Strengthening Series is Locust Pose, known as Salabhasana in Sanskrit. Salabha means "locust" or "grasshopper," and Asana means "posture" or "seat." To begin, lie on your stomach with your chin forward and your eyes gazing forward. Place your arms underneath your body with your palms facing down. Your arms should come so far underneath your body that your elbows are underneath you.

Bring Your Arms Underneath You

This position can be uncomfortable at first, but you will become more comfortable over time. Bring your feet and thighs together, pressing the tops of your feet into the floor. Shift your weight into your upper body and press your fingers into the floor. Relax your left leg and lift your right leg straight up, keeping both hips on the floor. The height of your leg is less important than keeping it straight while lifted. Contract your thigh, lock out your knee, and lift your right leg again. Repeat the same process on the left side of your body.

Lift Both Legs Up

In the third part of Locust, bring your arms further underneath your body with your chin still forward. Your legs should resemble a cobra's tail. Place your mouth on the towel to protect your neck during the pose. Press everything below your waist together and compactly, with the tops of your feet pressing into the floor. Shift your weight into your upper body and lift both legs straight up. Again, it’s not about how high you lift the legs but how straight you can keep them. Lower down and turn your head to the side of your mat. Perform two sets of Locust Pose, each lasting about fifteen seconds.

Full Locust Pose - Spine Strengthening Series in Bikram Yoga

The third pose in the Spine Strengthening Series is Full Locust Pose, known as Poorna Salabhasana in Sanskrit. Poorna means "full," Salabha means "locust" or "grasshopper," and Asana means "posture" or "seat." As with the other poses in the Spine Strengthening Series, begin by lying on your stomach. Extend your chin forward and spread your arms out like airplane wings. Keep your hands with all five fingers together, and your palms flat on the floor. Zip up your legs, pressing your thighs together, and engage the muscles below your waist. Take an inhale and lift your arms, chest, head, and shoulders off the floor.

Your arms stretch out to the sides of the room, with your shoulders pulling in opposite directions. While you do lift your legs in this pose, the focus should be on the upper body. Lift from your middle back and keep your fingertips aligned with your head. You should be balancing on your hips. As you deepen the pose, focus more on lifting your legs. Look up and lift one spot higher, keeping your fingers aligned with your head. Lower down and turn your head to the side of the room. Perform two sets of Locust Pose, each lasting ten seconds.

Bow Pose - Spine Strengthening Series in Bikram Yoga

The final posture in the Spine Strengthening Series is Bow Pose, known as Dhanurasana in Sanskrit. Dhanu means "bow," and Asana means "posture" or "seat." As with all Spine Strengthening Series poses, begin by lying on your stomach. Grasp your feet from the outside, holding about two inches below your toes. Bring your knees closer together with your feet aligned with your shoulders. Keep your arms and wrists straight, with your chin and eyes facing forward. Take an inhale and lift your legs while pressing your feet towards the back wall. Lift your feet higher and look up with your eyes focused on a higher spot on the wall. You are now performing a backward bend of your entire spine, including your neck.

Your knees should never go wider than your shoulders, and eventually, only your hips should be touching the floor. Try to lift your heels towards the ceiling. Start slowly with this posture, giving maximum effort at the end, as it is longer than the other postures. Keep your arms and wrists straight, come up, and look up one spot higher. Lower yourself down and turn your head to the side of the room. Perform two sets of Bow Pose, each lasting twenty-five seconds.

Conclusion

The Spine Strengthening Series in the Bikram Hot Yoga Series is a group of postures performed in sequence that, as the name suggests, strengthens the spine. Each posture targets different parts of the spine: Cobra works the lower spine, Locust works the upper spine, Full Locust works the middle spine, and Bow works the entire spine. All four postures are backbends that significantly strengthen and stretch the entire spine from top to bottom. The Spine Strengthening Series can be demanding, but the time and effort you invest in it are well worth it.

Cheat Sheet for New Teachers and Beginners - Spine Strengthening Series in Bikram Yoga

Cobra Pose

• Lie on your stomach
• Place hands on the floor in front of you with palms down
• Chin forward
• Align little fingers with the outside of your shoulders
• Zip up legs like a cobra's tail
• Using upper body strength, lift the chest, head, and shoulders off the floor
• Bring elbows in towards the body and lift once more
• Lower down and turn your head to the side of the room
• Do two sets of fifteen seconds each

Locust Pose

• Lie on your stomach
• Bring arms underneath the body, including elbows
• Palms facing down
• Chin and eyes forward
• Shift weight into your upper body
• Relax the left leg
• Lift the right leg perfectly straight
• Keep both hips on the floor
• Lower the right leg and repeat on the left side
• Lower the left leg down
• Bring your mouth to the towel
• Readjust arms underneath you
• Shift weight into the upper body
• Zip up the legs by squeezing feet and thighs together
• Lift both legs using upper body strength
• Press fingertips into the floor
• Straighten legs towards the back wall and lift heels towards the ceiling
• Lower down and turn your head to the side of the room
• Do two sets of ten seconds each for all three poses

Full Locust Pose

• Lie on your stomach
• Chin forward
• Arms out like airplane wings
• Wrists straight and all five fingers together
• Press legs and feet together
• Take a deep inhale
• Start lifting the upper body
• Lift the chest, arms, shoulders, and head
• Engage leg muscles and keep them straight
• Lift legs using middle back muscles, but focus on the upper body
• Extend arms out to either side of the room
• Align fingertips with the top of the head
• Balance on your hips
• Look up and lift once more
• Lower down and turn your head to the side of the room
• Do two sets of ten seconds each

Bow Pose

• Lie on your stomach
• Chin forward
• Hold onto your feet from the outside a couple of inches below the toes
• Bring your knees closer together, aligning your feet with your shoulders
• Keep your arms and wrists straight
• Kick your feet towards the back wall, lifting your heels towards the ceiling
• Lift your gaze up towards the ceiling
• Lift up as high as your abdomen
• Keep knees and feet from opening wider than your shoulders
• Do less at the beginning and give more effort at the end
• Look up and lift once more
• Come out of the pose and turn your head to the side of the room
• Do two sets of 25 seconds each

Benefits

Cobra Pose

• Strengthens and increases spine flexibility
• Improves digestion
• Boosts the immune system
• Expands the lungs, improving oxygen intake
• Relieves back pain
• Massages inner organs

Locust Pose

• Helps relieve carpal tunnel and tennis elbow
• Increases spine strength
• Tones and trims the hips and glutes
• Improves circulation
• Enhances spinal flexibility
• Improves thyroid function
• Heals herniated discs, sciatica, and gout

Full Locust Pose

• Improves spinal strength
• Enhances spinal flexibility
• Improves digestion
• Heals menstrual issues
• Improves thyroid function
• Boosts the immune system
• Improves digestion
• Massages inner organs
• Expands lungs, improving oxygen intake
• Heals herniated discs, sciatica, and gout

Bow Pose

• Improves spinal strength
• Enhances spinal flexibility
• Expands lungs, improving oxygen intake
• Heals herniated discs, sciatica, and gout
• Improves thyroid function
• Massages inner organs
• Boosts the immune system
• Relieves back pain