加载中…Bhujangasana (Cobra Pose)
(2010-05-02 21:30:20)
标签：
杂谈 |
分类： Yoga |
bhujanga = serpent, snake
Asana = Pose
In this pose body seems like a cobra so this asana is called Bhujangasana.
1. Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders.Elbows press in and beside side of the body. Press the tops of the feet and thighs and the pubis firmly into the floor.
2. With an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.
3. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine. Hold the pose anywhere from 15 to 30 seconds, breathing normally, and then release back to the floor with an exhalation.
Namaste Ji,
Yogi Manu.
Asana
In this pose body seems like a cobra so this asana is called Bhujangasana.
1. Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders.Elbows press in and beside side of the body. Press the tops of the feet and thighs and the pubis firmly into the floor.
2. With an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.
3. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine. Hold the pose anywhere from 15 to 30 seconds, breathing normally, and then release back to the floor with an exhalation.
Benefits
- Strengthens the spine
- Stretches chest and lungs, shoulders, and abdomen
- Firms the buttocks
- Stimulates abdominal organs
- Helps relieve stress and fatigue
- Opens the heart and lungs
- Soothes sciatica
- Therapeutic for asthma
- Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
Contraindications and Cautions
- Serious Back injury
- Headache
- Pregnancy
- Abdominal ulcer or serious injury
Namaste Ji,
Yogi Manu.
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