During exercise, many people think that just how many times they have done it is enough. In fact, the most important thing is whether the movements you do are correct. If you do it incorrectly, it is very likely to cause new injuries to yourself. When we do yoga, we also need to understand the key points of the postures in advance, so next we will introduce the key points of the low cobra pose.
Lie prone on the mat with your hands on either side of your chest.
Inhale: extend the spine, push the ground with both hands, and let the head and chest leave the mat in turn;
Exhale: lower your shoulders, away from your ears
Inhale: lengthen the back of the neck
Exhale: Slightly retract the tailbone
Maintain 3~5 groups of breaths
As you exhale, your upper body falls back to the mat.
Key points: When maintaining the posture, bend your elbows, spread your shoulders back, and keep your body relaxed; when maintaining the posture, push the rib cage forward and upward to increase the extension of the spine; the navel should be as close to the ground as possible to increase the extension of the spine. It stretches the back and prevents the back muscles from being strained by lifting the body too high.
Efficacy: Promote the activities of the pancreas, liver and other organs. It enhances spinal flexibility and relieves back pain. In addition, it also effectively moves the chest, shoulders, neck, face and head, activates epidermal blood, and has the effect of softening the skin. It has auxiliary effect on irregular menstruation in women.
Note: When doing Cobra Pose, you should lower your shoulders and do not shrug. Tuck your tailbone inward, and don't feel any pressure on your waist. If your waist is uncomfortable, move your arms forward on both sides of your head to reduce the difficulty appropriately. Pull the chest up and lift the head as far as possible to fully stretch it.