Скачать или смотреть Bhujangasana- - the cobra pose- 5 am yoga club

Bhujangasana, also known as Cobra Pose, is a popular yoga asana that is performed to stretch and strengthen the back muscles, open the chest, and improve spinal flexibility. "Bhujanga" means cobra, and "asana" means pose or posture in Sanskrit.

Here's how you can practice Bhujangasana:

Start by lying flat on your stomach on a yoga mat or a comfortable surface. Your legs should be straight and together, and your toes should be pointed towards the floor.

Place your palms on the mat, directly under your shoulders, with your fingers pointing forward. Keep your elbows close to your body.

As you inhale, gently press your palms into the mat and begin lifting your head, chest, and upper abdomen off the floor. Use the strength of your back muscles to lift yourself up, while keeping your pelvis and lower body grounded.

Ensure that your shoulders are relaxed and away from your ears. Keep your gaze forward, or if it feels comfortable, you can slowly lift your gaze towards the ceiling.

As you hold the pose, continue to breathe deeply and smoothly. Feel the stretch in your abdomen, chest, and back. If you can, try to lift a bit higher with each breath.

Hold the pose for 15 to 30 seconds, or as long as it feels comfortable for you. Avoid straining or overextending your back.

To release the pose, exhale and slowly lower your chest, abdomen, and head back down to the mat.

Note: If you have any existing back or neck injuries or conditions, it is advisable to consult with a qualified yoga instructor or healthcare professional before attempting Bhujangasana. They can provide modifications or alternatives based on your individual needs and abilities.

Bhujangasana can be incorporated into a regular yoga practice to improve posture, strengthen the back, and increase flexibility in the spine. It is often performed as part of a sequence or flow of yoga poses, such as the Sun Salutation (Surya Namaskar). Remember to listen to your body and practice mindfully, respecting your limitations and gradually working towards deeper expressions of the pose.