Cobra
Bhujangasana
boo-jahn-GAH-sah-nah
Een zachte achterwaartse buiging die de wervelkolom versterkt en de borst opent.
Hoe doe je Cobra
- Lig op je buik met je handen onder je schouders
- Houd je ellebogen dicht bij je lichaam
- Druk in je handen en gebruik je rugspieren om je borst op te tillen
- Houd je bekken op de grond
- Rol je schouders naar achteren en kijk licht omhoog
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