Cobra
The cobra exercise, also known as the cobra pose or Bhujangasana in yoga, is a back-bending pose that strengthens the spine, improves flexibility, and stretches the chest, shoulders, and abdominal muscles.
Sådan gør du
Begin by lying face down on a yoga mat or a comfortable surface with your legs extended straight back and the tops of your feet flat on the ground.
Place your hands flat on the ground directly under your shoulders, with your elbows close to your body. Your chin should be resting on the mat, and your neck in a neutral position.
Inhale deeply, engaging your lower back muscles and core.
Slowly begin to lift your chest off the ground by pressing your hands into the mat. Use your back muscles more than your arms to initiate the lift.
Keep your elbows slightly bent and close to your sides, maintaining a slight bend to avoid hyperextension.
Lift your chest only as far as comfortable, aiming to open your chest and draw your shoulder blades down your back.
Hold the cobra pose for 15-30 seconds, breathing deeply and steadily. Focus on elongating your spine and opening your chest with each inhale.