Bhujangâsana or cobra posture

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Learn how to perform the cobra posture or bhujangâsana, with this back extension posture you will strengthen the cervical and thoracic area (upper back).

Rishikesh series

Bhujangasana or cobra pose

Lying face down on the mat

Beginner's variation, place your hands under your shoulders to help you to raise your chest and then rest your elbows in line with your shoulders

Long forearm forward aligning wrist with elbow, the spine is in extension, legs very active and the gaze to the front

Breathe

Inhale, as you exhale you come down gently placing the two hands in front on a pillow and support the forehead

Release legs and buttocks

To go to the cobra, place the hands under the shoulders again, elbows to the sides, legs very active, lift the chest pushing with the hands on the mat

Shoulders away from the ears, looking forward or upward

Advanced variation, you can pull to the right shoulders and face

You return to the center

You turn to the left keeping the strength in arms and legs

You return to the center

Inhale, exhale resting supporting abdomen, chest, face, pillow in front of you

Rest your forehead, your legs and lumbar region, if the cream is too heavy you can swing your pelvis sideways

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