コブラのポーズ
Bhujangasana
boo-jahn-GAH-sah-nah
背骨を強化し胸を開くやさしい後屈ポーズです。
やり方 コブラのポーズ
- うつ伏せになり両手を肩の下に置く
- 肘を体に近づける
- 手で押しながら背筋を使って胸を持ち上げる
- 骨盤を床につけたまま保つ
- 肩を後ろに引きやや上方を見る
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