Bhujangasana | Cobra Houding | Cobra Pose

-
Borstopener
-
Stretches the chest, abdomen and shoulders
-
Strengthens the back muscles
Contraindications
-
-
GETTING INTO THE POSE
-
From a lying position on your stomach place the hands with spread fingers under the shoulders with the fingertips in line with the tip of the shoulder and activate the bandhas
-
Elbows magnetize together, close to the body
-
With feet hip-width apart, push the instep into the mat, activate and straighten the legs
-
Sitting bones move slightly towards the back of the knees, causing the pubic bone to press slightly into the mat and creating length in the lower back
-
On an inhale: Use the back muscles to bring the sternum forward and up
-
Shoulders away from ears
-
Gaze is diagonally upwards along your nose
-
The arms do not carry the weight but are a support, lift your hands if necessary.
BREATH
-
Inhale: make length between your chin and your shoulders, between your sternum and pubic bone, and between your sitting bones and your heels
-
Exhale: relax
- Or -
-
Inhale: feel the chest expand in all directions
-
Exhale: let go
GETTING OUT OF THE POSE
On one exhale: bend the elbows and lie down again.
PREPARATORY POSES
-
Crocodile pose
-
Sphinx pose
SUBSEQUENT POSES
REPLACEMENT POSES
-
Crocodile pose
-
Sphinx pose