眼镜蛇式
Bhujangasana
boo-jahn-GAH-sah-nah
温和的后弯体式，强化脊柱并打开胸腔。
如何做 眼镜蛇式
- 俯卧，双手放在肩膀下方
- 手肘紧贴身体
- 通过手掌发力，用背部肌肉抬起胸腔
- 骨盆保持贴地
- 肩膀向后展开，目光微微上看
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