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
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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Subtitles:
Hip joint
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