Postura da Cobra
Bhujangasana
boo-jahn-GAH-sah-nah
Uma suave extensao de coluna que fortalece a coluna e abre o peito.
Como fazer Postura da Cobra
- Deite-se de brucos com as maos sob os ombros
- Mantenha os cotovelos perto do corpo
- Pressione as maos e use os musculos das costas para elevar o peito
- Mantenha a pelve no chao
- Leve os ombros para tras e direcione o olhar levemente para cima
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