The Bhujangasana is a prone back bending posture.
This pose can increase the flexibility and strength of the back, arms and shoulders.
It helps to strengthen the back and buttocks, relieve the tightness and stiffness of the neck and back, and relieve mild back pain.
This posture also mildly stimulates the internal organs, massages the liver and kidney, and promotes the balance of hormones.
When it is paired with routine yoga practice, it may also: improve depression symptoms, reduce back pain, improve sleep quality, and improve posture.
How to do the Cobra prone position with your hands under your shoulders.
The elbow is close to the ribs.
As you lift your chest off the ground, inhale and press your palm into the ground.
Bend your elbows slightly and hold them on your sides.
Tighten your abdomen and roll your shoulders down and back.
Keep your neck neutral and look up.
The following tips can keep your cobra smooth: When lifting your chest, do not lift your hips off the ground.
Focus on using your back muscles (not your arms) to lift your torso.
Keep elbows slightly bent and avoid locking them.
Straighten the instep of both feet, with the heels facing the sky.
Benefits of cobra style to relieve back pain: Cobra style helps to relieve chronic back pain.
This will produce excellent reaction stretching on your spine and chest.
It can help reduce the pressure on the lower back and promote better spinal alignment.
Can enhance confidence: yoga may enhance confidence.
Research has found that yoga can help improve teenagers’ emotional regulation.
Improve sleep quality: regular practice of Cobra pose will help you sleep better.
Research has found that yoga can help improve women’s sleep quality.
More effective than aerobic exercise.
Improve posture: Cobra pose is an excellent way to counteract sagging and sagging shoulders.
It can stretch the spine and help strengthen the muscles supporting the head and neck.
All of these can improve posture.
If the complete Cobra pose is too intense, small modifications can make your practice more comfortable.
Use of assistive devices: place folded blankets or towels under the hips or wrists for additional support.
Put your forearm on the ground: This will reduce the pressure on your palm and help you better control your movement.
This way you can focus more on keeping your spine aligned.
Start with the plank style: to perform more vigorous stretching, please start your cobra style with the plank style.
Safety tips: keep the neck neutral and keep your eyes on the floor: this can help you avoid overstretching the tendons and muscles in the neck and shoulder.
Use your back muscles to lift your torso off the ground: Applying too much pressure to your hands and wrists will increase the risk of strain or sprain.
The feet can be separated as wide as the hips: this will exert less pressure on your lower back.
Don’t go beyond your limits: if it’s too easy for you, it’s completely possible to make a modified version of Cobra.
Avoid putting too much pressure on one part of your back: try to distribute the stretch evenly on your spine.
Remember, Cobra is a back bend.
Be sure to stay in the right position to reduce the risk of injury.
Safety can be ensured by modifying or using auxiliary equipment..