Many asanas in yoga copy features of bodies of animals as they are in special harmony with the nature, their behavior and movements are founded on instincts, because and are perfect. One of the main poses in yoga are Bkhudzhangasana, that is a pose of a cobra or snake. It is called so because reminds a rack in which there is a queen of snakes at danger.
Biomechanics of joints and muscle work
When performing this asana many groups of muscles, generally backs, buttocks, hips are involved, there is an extension of a backbone, elbow joint. In the raised situation tricepses, a front gear muscle, a big gluteus and also back group of muscles of a hip strain.
Basin bends forward, the sole of foot is bent, coxofemoral and knee joints are unbent. Muscles which unbend a backbone and also an oblique muscle of a stomach are involved in the lowered state.
Advantage
This asana renders advantage to all organism:
- positively affects abdominal organs;
- positively influences a female reproductive system, supports functions of ovaries and a uterus;
- helps to cope with locks and small appetite;
- perfectly strengthens a backbone, eliminates back pains, allows to develop flexibility, supporting all body in a tone;
- reduces a stress, copes with depressive mood and increases pleasure hormone level;
- the simplified asana option — a pose of a sphinx — helps asthmatics and people with diseases of a respiratory system.
Whether you know? It is proved that the deflection of a body has positive impact on human health, having powerful therapeutic effect. It helps to correct a bearing, to get rid of back pains, especially to the people leading a sedentary and inactive life.
Contraindications
It is not necessary to carry out to Bkhudzhangasan (or to do it under supervision of the trainer) in such cases:
- pregnancy;
- periods;
- stomach ulcer;
- vertebral hernia;
- the general feeling sick, the increased temperature, cold;
- if chronic diseases, in particular those which are connected with joints and a backbone became aggravated;
- intestinal tuberculosis;
- the increased blood pressure (in this case it is necessary to exclude a strong deflection of the head);
- at diseases of a thyroid gland (it is also impossible to throw back the head, it is possible to replace this exercise with pulling of a neck).
The simplified option for beginners
Not any person has sufficient flexibility for a full deflection in a cobra pose therefore it is necessary to begin with the facilitated option — Ardh (in translation — a half), or poses of a sphinx.
We recommend to you to learn how to do a pose of a raven, a lion pose, a pose of a pigeon, a star pose, a lotus pose, a pose of a hare, a pose of a cat.
For performance of this asana it is necessary to lay down on a stomach. The leg can be not closed, extended socks. Leaning on elbows, to raise the case. To extend a neck, but the head does not need to be thrown back. At the first stages tension of all muscles — not the purpose, it is not necessary to carry out exercise with a great effort. Having felt full relaxation of muscles in a pose of a sphinx, it is possible to start directly Bkhudzhangasana.
We advise you to study the name and the description of the simplest and difficult poses for occupations yoga.
Technology of performance
- Lay down on a stomach on a rug, extend hands along a body and relax about a minute, freely breathing.
- After full relaxation enclose under palm shoulders, touch with a forehead a floor.
- Taking a breath, raise the head to a limit, but it is not sharp, and slowly. Hands at the same time do not move.
- Having extended a neck, raise shoulders and the top half of a trunk. At the same time hands are still not mobile, only back muscles are used.
- Having reached a limit, slowly straighten hands, rising all over is even higher.
- Be late in such situation, you deeply breathe, then be curved still slightly to a mild pain in a waist and slowly return to a starting position.
If it is heavy to you to remain in a pose at least for some time, it is possible to rise to a limit on a breath, and at the exit to fall, and again to repeat an asana. In final situation it is possible to press a chin to a breast, and then to throw back the head back (remember contraindications!). Hands in an asana should try to be straightened completely.
Important! At rise do not tear off a pubic bone, and a navel from a floor — it is not higher than 3 cm, otherwise the deflection will be not in a waist, and in knees.
Complication of an asana
If you well cave in in a cobra pose, are able to relax in it, then it is possible to complicate several exercise by various variations, for example, it is possible to execute Tiryak Bkhudzhangasan's asana. In this option it is necessary to turn trunk top so that it was possible to look at a leg rather on her heel located opposite. The most difficult variation of an asana — a full pose of a cobra, or Purna Bkhudzhangasana. For this purpose, having understood a basic position and having straightened hands, try to bend legs and to throw back the head so that they adjoined. However it is necessary to practice this option of an asana only to those who have sufficient flexibility. One more option — Sarpasana when the straightened hands clean up back, and a body remains raised. Hands behind can be bound in wrists.
Subtleties of performance and safety rule
It is very important to follow safety rules at occupations yoga that the carried-out asanas brought benefit for health, but not the hidden harm:
- When you bend a backbone, do it very smoothly, slowly.
- Load of different groups of muscles has to pass in turn. You watch what of them strain and what are weakened, accurately conforming to the power rules of an asana.
- It is extremely important to breathe correctly, carrying out exercise. Entering a pose, to take a breath, leaving — an exhalation. At a full pose of a snake it is necessary to exhale, disconnecting the head and legs at an entrance to ordinary Bkhudzhangasana, and then to exhale completely once again at the end of performance of an asana, laying down on a floor.
- It is necessary to concentrate on combination of the correct breath and the necessary movement. After each new pose it is necessary to allow heartbeat to return to norm.
Important! Be not late in a pose if you feel pain (hands can hurt because of muscle weakness, but also they cannot be strained too).
Thus, Bkhudzhangasana in a complex influences an organism, strengthening muscles, increasing flexibility of a trunk and also forces to monitor the breath which at most of us wrong, and because and is so much problems with health since young years. Awaken bio-energetics of the body and God bless you!