ARDHA BHUJANGASANA

Description

ARDHA BHUJANGASANA (SPHINX) Asana group: backbends Translation of the name from Sanskrit: • ardha — half; • bhujanga — cobra, snake. 1. Setup Starting position: lie on the stomach. With an inhale lift the chest, place the forearms on the mat parallel to each other. Pull the mat toward you with the hands, lower the shoulder blades down. The legs press the pelvis to the mat. Give an even stretch of the spine along an arc: from the tailbone to the crown of the head. Keep the elbows under the shoulders, shoulders away from the ears. The gaze is directed forward. Hold the pose for a comfortable time, breathe evenly. 2. Simplified and advanced variations Simplified variations: • place the forehead on the mat, relaxing the neck completely, keep the forearms on the mat. Advanced variations: • raise the chest higher by straightening the arms more; • slowly turn the head to the sides, stretching the neck. 3. Injury prevention Do not press the chin into the mat. The neck should be a natural continuation of the spine; the shoulders — lowered and away from the ears. Do not allow pain or discomfort in the lower back: if it appears, lower the chest.