Posture du Cobra
Bhujangasana
boo-jahn-GAH-sah-nah
Une douce flexion arriere qui renforce la colonne vertebrale et ouvre la poitrine.
Comment faire Posture du Cobra
- Allongez-vous face au sol, mains sous les epaules
- Gardez les coudes pres du corps
- Appuyez dans vos mains et utilisez les muscles du dos pour soulever la poitrine
- Gardez le bassin au sol
- Roulez les epaules en arriere et regardez legerement vers le haut
Benefits
- Strengthens the erector spinae and back muscles
- Opens the chest, shoulders, and lungs
- Stretches the abdominal muscles and hip flexors
- Improves spinal flexibility and posture
- Can help relieve mild sciatica
Muscles Engaged
Modifications
- Keep the lift very low (Baby Cobra) for a gentler backbend
- Place a folded blanket under the pelvis for extra lower back support
- Use Sphinx Pose as a less intense alternative with forearms on the floor
Cautions
- Avoid with recent back surgery or acute spinal injury
- Not recommended during pregnancy, as it involves lying on the belly
- Use caution with carpal tunnel syndrome; reduce hand pressure