Yoga cobra, yoga pose snake stretching how to do? What are the essentials of the pose?

1. How do you do yoga poses, snake stretches? What are the essentials of the pose?
2. How to do yoga cobra? What do you need to practice in this action?

How do you do yoga poses, snake stretches? What are the essentials of the pose?

Yoga snake stretching: can enhance core and back strength, improve round shoulder hunchback, help soft and flexible spine, repair lumbar vertebrae, and create space for vertebrae. At the same time gently massage the abdomen, expand the chest, improve shortness of breath, chest tightness and other symptoms.

Yoga snake stretching, the following 👇 picture.

Practice method:

Lie on your back on the mat. Head, feet and hips in a straight line

2. The hands are clasped at the back of the body and the palms meet.

3. Inhale and lift the upper body in turn.

4. Exhale and keep.

5, 3 to 5 groups, after breathing, exhale and restore.

Essentials of asana:

oneThe most important point: tighten the back of the core and actively push upward. Instead of shrugging your shoulders and lifting your head and neck up. It's the whole back up. Keep breathing naturally.

2, the feet can be together, if the lumbar spine is not very good practitioners, the feet can also be separated as wide as the shoulder. But the heel can not be buckled outward, or inward buckle, on the extension line of the push, the instep of the foot to the ground.

3. The thighs are rotated to the midline and clamped. Tighten your legs and press your thighs, calves and instep to the ground. People who are not strong enough will unconsciously push their legs up and up when doing this pose, which is wrong. Legs should be down and back up.

4, feet with spine backward, head and neck with spine oblique upward, so that the spine can be fully extended, do not squeeze the lumbar vertebrae. If you do this wrong, it will damage the lumbar vertebrae. If you do it right, it will repair the lumbar vertebrae. Remember not to pursue how high the upper body is lifted, but to try to find the feeling of extension of the spine.

4. Open the chest and keep the shoulders away from the ears.

5. rotate the arms of both hands and press the base of the palm.

Many people like to cross their hands and palms outward when doing this pose. The palms are outward and the arms are rotated inward. In this pose, the arms are rotated externally. It helps to open the chest.

6. look at the upper side of the eye and activate muscle strength to protect the cervical spine.

Don't lean back too much on your head and neck and activate a little muscle to protect the cervical vertebra. As shown in figure 1, the front side of the neck is fully extended, while there is no squeeze on both sides and back of the neck.

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Jiangnan Twilight smoke Yoga Life answers for you.

No asana of yoga exists independently.

Cobra pose is one of the yoga poses, and it is one of the most common basic yoga poses. The more basic asana details are controlled, the more important it is.

The efficacy of cobra correct practice:

Yogis exercise the cobra pose, not only to fully stretch the spine, but also to gain all the benefits of the stretched pose, but also to strengthen all the back muscles and help the spine recover elasticity as the range of the backbend deepens.

Increase circulation, so that the liver and kidney get more blood nourishment, but also improve the health of the respiratory system, endocrine system, digestive system and reproductive system.

Yoga asana practice must be step by step, do not blindly pursue perfect asana, body awareness, smooth breathing as the basis

Lie prone, keep your arms as straight as possible, spread your shoulders back, and keep your body relaxed

Push the rib cavity forward and upward, and expand the spine slowly upward.

The navel should be rooted on the ground to increase the extension of the lower back and to prevent the body from lifting too high and straining the back muscles.

You can warm up with three cycles of sun worship before asana.

At the end of the asana, take a baby rest and adjust your breathing.

Snake 🐍: it allows us to activate the back muscles, flexibly the spine, and open the chest, just like 🐍.

Through the efficacy, we know that his exercise site is in the chest, back and above position, and the waist is also connected to the thoracic vertebrae. If the back and thoracic vertebrae are not flexible enough, blindly pursuing backbending, it is easy to cause lumbar injury, so we need to focus on the chest.

First of all, lie prone on the cushion surface and imagine that there is no instep on the back of your feet to fully relax your buttocks.

Place your hands on both sides of the sternum, activate the dorsal muscles, and clip the tip of the lower shoulder blades downward and in the middle, allowing your shoulders to fully expand.

[the key point] relax your legs and buttocks, slightly tuck in your abdomen, and 😊 with a curly tailbone. (the lower body is completely relaxed, and the action of the coccyx is to protect the lumbar vertebrae, which is safe and allows you to fully stretch and practice to the part of the connection.)

Inhale, look up, and make a perfect snake.

The snake usually stretches on its stomach, putting its hands behind its back, clasping its fingers into fists, and stretching its inhaling arms to lift its upper body. The snake pose is a backbend pose, and the essentials of the backbend pose are almost as follows:

1: the curly coccyx tightens the core to help stabilize the lumbar spine and protect against low back pain.

2: stretch abdominal muscles and lengthen lumbar vertebrae.

3: lift the chest forward and upward.

How to do yoga cobra? What do you need to practice in this action?

This is a backbend pose. Practice: lie prone with your forehead on the ground and your hands on both sides of your chest. Inhale, rotate your shoulders back, gently push your hands to the ground, and lift your upper body with the strength of your back muscles. Bend your elbows, don't lift your upper body too high, look ahead, press your feet hard, and don't leave the floor. Exhale and fall.

Efficacy: this pose exercises back muscles and relieves back pain.

Note: if you feel uncomfortable with your waist during the exercise, please lower your body height again.

People who practice yoga usually do the cobra style.

As a beginner to learn about yoga: a pose in sun worship

The Cobra pose is a pose practiced by 99% of yogis (picture from the Internet)

It's a stretch of the neck, chest and hips.

Some people say that the cobra is a backbend pose.

Actually, I feel that the Cobra pose is a stretching pose on the front of the body.

Will not squeeze the lumbar vertebrae and neck.

And in the process, it is enough to feel the stretching of the neck, hip and chest.

If you feel a squeeze in your lower back, just bend your elbows slightly. (the picture comes from the Internet)

Cobra key points

Although everyone has practiced it, how can it be right? Say it from head to toe.

1) the head is leaned back slightly, and the stretching on the front of the neck has been felt.

2) move your shoulders backward and downward, away from your ears, do not shrug your shoulders

(the picture comes from the Internet, which is wrong.)

3) push the chest forward, not including the chest

4), the elbows are slightly bent and do not have to be completely straightened (the picture comes from the network)

In fact, yoga, is to reach their own limit, efforts to do a good job in every asana, a process of confrontation with their own habits.

The simple Cobra style, haven't you started practicing yet?

There are many people who know yoga, but very few people really know yoga, not to mention everyone who knows yoga asana, because they don't know the true charm of yoga. But it doesn't matter, Xiaomi will popularize science for you right away!

Yoga has a variety of poses, and each pose has different effects. For many people, practicing each pose is targeted. For example, if you want to relieve shoulder pain, you will try the shoulder upside-down pose. For example, if you want to exercise your abdomen, you will try the breaststroke. Of course, many poses have different effects, and one pose is not just a solution to a problem, as long as you can think of a physical problem. Yoga has asanas that address the problem.

Today, Xiaomi will first introduce the cobra style, which is very good for the body and very simple, which is very suitable for beginners, because this action really does not need any yoga foundation, as long as you have a heart, you can practice it well.

Let's first find out what good the cobra does to the body. First of all, it can be seen from the posture that the cobra can effectively expand the chest and let the blood flow full. it also has a good effect on the spine and can recuperate and improve the patients with spinal injury. Not only that, the cobra can provide adequate blood supply to the thyroid, parathyroid, adrenal and gonads, relieve fatigue and stabilize the body and mind.

Cobra style has many advantages, the most important thing is that the action is simple, there is no requirement for the environment, as long as a small position can be completed, almost anyone can try a simple pose.

Now let's break down the basic action points of the cobra style:

First lie prone on the ground, face down, straighten your legs and feet close together, keep your knees straight, point your toes straight to the back, bend your elbows, keep your palms close to the ground, and place them near your chest. Keep breathing normally, hold your hands on your head, chest and waist, press your pubic bone against the ground, and hold this pose for 15 to 20 seconds. You can practice a few more times when your physical conditions permit.

Key points to be noted:

Because the shoulders, chest and spine are completely extended, and the abdomen is contracted, so breathing will be more difficult to adjust, so be sure to take your time, keep breathing normally, and don't be impatient.

Within the limits of your physical condition, you can keep your calf head as close as possible and lean your head back as much as possible.

The cobra style is applicable to a wide range of people, has many effects, and the action is also very simple. The heart beat is not as good as the action. Why don't you start practicing the cobra style quickly? Only after practice can you really feel the charm of yoga!

If you like Xiao Mi's sharing, remember to pay attention! We can talk about everything about yoga together.

Xie invited answer, how to do yoga cobra style, what is the main practice of this action? To answer this question, first of all, we need to know, what is the goal to be achieved through the practice of the main cobra movements of yoga? I have practiced yoga, and my understanding is: first, it can not only fully expand the chest, but also stretch the waist and back very well. So that the spine can be fully exercised. To help you improve the flexibility of your spine. Increase the elasticity of the abdomen, which has irregular menstruation, or spinal injury, there will be a certain improvement. Second, we have learned the exercise goal to be achieved through the practice of the main cobra movements of yoga. So let me tell you, the basic action of yoga cobra is.
The first step: choose the prone position, that is, the lower jaw point, arms naturally placed on both sides of the body, hands clenched empty fists. Second

Step: bend elbows, palms of hands facing down, fingertips forward, on both sides of the chest, chin against the mat. Step 3: inhale, slowly raise the upper body, push the rib cavity forward and upward, to increase the extension of the spine, keep the upper body perpendicular to the ground as far as possible, straighten your arms, spread your shoulders backwards, and keep your navel close to the ground as far as possible. Look up and raise your chin as high as possible. Keep your body open. Loose. Step 4: exhale, bend your hands and elbows, and slowly return your upper body to its original position. These four steps complete the basic cobra-like movements. Third, when completing this set of movements, we should also be careful not to lift the body too high and strain the back muscles. Fourth, the Cobra pose is one of the postures of yoga practice. As long as we master the movements and breathing well and keep doing it, it will play a great role in improving our bodies.

Cobra, Sanskrit: Bhujangasana, English: Cobra PoseThe word "snake" in Bhujanga in Sanskrit comes from the root bhuj, which means "bend". In Indian mythology, the king of the cobra can glide forward and lift the upper 1/3 of his body at the same time. Imitate the powerful and smooth movements of this animal in practice.Imagine that your legs are the tail of a snake. When you bend your spine, lift your chest up and feel that your body is elongated, very long.

This is a pose that can be practiced from head to toe. Neck, shoulders, elbows, palms, chest, back, lumbar vertebrae, hips, thighs, knees, ankles and so on can be exercised. Of course, due to too many points, it is easy to make a lot of mistakes, causing unnecessary physical pain (especially the lumbar vertebrae and arms).

Health benefits:Cobra pose is one of the classic yoga poses in yoga practice, which stimulates the thyroid gland.Stretch the vocal cordsSureOpen the heart and lungsStrengthen the whole spine and its surrounding muscles and ligamentsMake the spine stronger and more flexible; at the same time relieve the shoulder, neck and abdomen and backRelieve lumbar pain and treat prolapse of lumbar intervertebral discStimulate the abdominal and pelvic organsPromote gastrointestinal peristalsis, massage internal organs, stimulate digestive system, reproductive system and urinary system; regulate metabolism and relieve sciatica and asthmaStrengthen the joints of the handStrengthen hip and thigh muscles. It can also promote blood circulation and relieve dysmenorrhea in women.

Let's take a look at this pose one by one:

When we look up and squeeze the back of the neck, we often see cobras, with the head leaning back, as follows:

The cervical vertebrae of the human body are made up of seven bones, which form a cross with the shoulders and support a heavy head.

If the cervical vertebra is in a state of tension for a long time, it is easy to produce chronic strain and deformation. once it is oppressed to the nerve, it will be accompanied by pain and stiffness in the shoulder and upper limbs, and the movement will be limited.So when the neck bends backward, make sure you don't squeeze it and extend it.

Shoulder:

Shrug one's shouldersIt is a situation that we often see.The main reasonThat is, when the back or arm is not strong enough, the trapezius muscle cannot be tightened, so that the arm cannot hold the body, and when the spine bends.Concentrate all the strength of the upper body on the arms and shoulders, not on the thoracic vertebrae.

It takes a cobra to practiceEnlarge the chest, retract the shoulder blades, and lengthen the anterior muscles of the sawtooth muscles, giving them more space to help open the chest. At the same time keep the ribs away from the pelvis. Activate the intercostal muscles.Chest lift can not only relieve the pressure on the shoulder and neck, but also relieve the lumbar vertebrae.The chest is divided into the upper part and the lower part. The upper part contains seven vertebrae and corresponds to the ribs attached to the sternum. Another useful landmark is the scapula. The bottom tip of the scapula is located about the horizontal plane of the seventh rib; there are five vertebrae in the lower half of the thoracic vertebra. The first three of these ribs are arched in front of the bottom of the chest. The bottom two are floating ribs with no bony attachment at the end.Insert the shoulder blades back into the back, the two shoulder blades as close as possible, push the side of the ribs forward, lift from the sternum, but the ribs do not protrude, the ribs protruding will make the lower back stiff. Distribute the posterior curvature evenly to the entire spine. Chest liftExpand, willThe ascending breath pushes up and forward into the chest.

Low back pain:

In yoga practice, we often hear that if you have a problem with your lumbar spine, do not practice this pose. We often see that some yoga people, especially yoga beginners, practice this pose to cause lumbar discomfort and even make the problem of lumbar disc herniation more serious. So, does the cobra treat the lumbar spine or injure the lumbar vertebrae?

When many gamers practiceHabitual buttocksClamping the buttocks will make the pelvis more stable, but willThe pressure is concentrated on L5 and S1.So when you clip your buttocks to do a backbend, it will cause the intervertebral discs of L5 and S1 to squeeze.Cause pain.And the gluteus muscle starts too much will cause the thigh to do external rotation, squeeze the sacrum, but also oppress the nerves, causing lumbar pain.You can try to lift the medial thigh muscles and do internal rotation to counter the tightening of the gluteal muscles.In the cobra position, you should find the strength of the abdominal and hip muscles at the same time. Let these two muscles lean back with the pelvis, which can effectively stretch the lumbar vertebrae. Activate the back of the body, but do not start too much to cause the lower back to lock up. Triceps, rhomboid muscle and latissimus dorsi start to lift the chest. Just start the back of the thigh slightly.

I suggest that beginners start practicing in the locust style.PurposeIs to learn how to feel the spine.. The muscles along both sides of the spine. They can be used to bend the spine backwards. At first, just raise your head (keep your shoulders and chest on the floor), lengthen the sides of the neck, lengthen the neck, instead of bending the neck backwards, letThe top of the head leads the body up and back. Then, lift the chest and focus on lifting the chest. Tighten the back and abdominal muscles and feel the extension.Then begin to practice the low Cobra style, and finally carry on the Cobra training.Don't forget all the other points, activate: hips, legs, spine and intercostal muscles, open the chest. )

Low position cobra

It's a great pose that increases the strength of the back, but it doesn't put a lot of pressure on the back.

Upper dog

Do not pursue the depth of the asana, grasp the feelings of your body, once you feel the lumbar vertebrae squeezed, immediately return half of the asana, step by step.

Pictures of related exercises are attached:

Advanced pose:

Come on ~ act according to your ability ~