BHUJANGASANA

Description

BHUJANGASANA Asana group: backbends Translation of the name from Sanskrit: • bhujanga — cobra, snake. 1. Setup Starting position: lie on the stomach. Place the palms under the shoulders and with an inhale raise the body upward. Bend the elbows, pull the mat toward you with the palms, lower the shoulder blades. With the legs press the pelvis to the mat. Pull the belly up. The feet are stretched back, the face looks forward (or upward). The elbows are slightly bent, the shoulders away from the ears. Breathe evenly. Hold for a comfortable time, then lower the body down along the mat. 2. Simplified and advanced variations Simplified variations: • raise the chest only as high as the palms allow without discomfort; • keep the elbows bent and the forearms on the mat (Sphinx). Advanced variations: • straighten the arms fully, deepening the backbend; • bend the knees toward the head — Bhutanjangi. 3. Injury prevention Do not pinch the lower back: engage the glutes and tuck the tailbone. The shoulders move down and away from the ears. Do not jerk the neck back; keep it as a continuation of the spine.

Contraindications

• Проблемы со спиной
• Беременность
• Грыжи