We mentioned to bujangasana talking about what they have in common boxing and yoga … this position, for many, is used in many sporting disciplines such as athletic training to tone the muscles of the back and shoulders.

However, the location of cobra, has many benefits not only on the body, but also more subtle: as the open position backward increases the confidence and self-esteem, reload the energies, gives strength courage … as with all bending back must be performed with care, to avoid overloading the vertebrae of the spine, especially in the lumbar area.

That being said, can be done dynamically or not, the important thing is to assimilate the best movements to get all the benefits from this asana strengthens the spine, stretches the muscles of the chest, shoulders and abdomen, opens the chest, allowing the lungs to expand, tones the buttocks stimulates the abdominal organs, increases the space for the heart that promotes circulation , relieves stress and fatigue, increases body heat.

How does it run? Lying on the ground with the stomach you bring your hands at shoulder level, elbows should be bent backwards. The feet are propped up with the back on the ground and perform a few times of small movements carrying the chest forward, the buttocks upwards and then towards the feet. This causes the intervertebral discs is distance and you are ready to start climbing.

Your palms press down, your fingers well opened, as well as press to floor the lower body (back of the feet, thighs, groin). Exhaling you raise your head, breathing stretch your arms lifting the chest off the ground, without fully extended arms and letting the pubis hits the ground. It is important to rise only to the point that allows us to remain any breath into the position, with your glutes and abdominals contracted, so affaticheremo well too. The shoulder blades and the chest will be wide open, allowing a very deep breath to chest level.

To exit the position a long exhale and arms bend back with your torso on the ground. Very important is to run a compensating position, which relax the back who was so impressed with cobra. Ideally, the position of the baby!

Now you are really ready for a match! 😛