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Hola a todos! Nuevamente es un placer estar hoy por aquí!
El post de hoy es bastante particular, ya que se centra en la comparación entre dos posturas muy parecidas que se hacen en una clase de Yoga: Urdhva Mukha y Bhujangasana. La primera, es perro boca arriba y la segunda es cobra.
Hello everyone! Once again it is a pleasure to be here today!
Today's post is quite particular, as it focuses on the comparison between two very similar postures that are done in a Yoga class: Urdhva Mukha and Bhujangasana. The first one is upward facing dog, and the second one is cobra pose.
Ambas suponen una extensión de la columna, pero como pueden ver en las imágenes, tienen algunas diferencias.
Como siempre, les recomiendo ver el video, ya que allí explico todo mucho mejor, pero vamos con algunas aclaraciones por escrito para aquellos que por algún motivo no tengan acceso al video en este momento.
Both involve an extension of the spine, but as you can see in the images, they have some differences.
As always, I recommend you to watch the video, since there I explain everything much better, but let's go with some clarifications in writing for those who for some reason do not have access to the video at this time.
cobra pose
Preparación
Preparation
- Pelvis to the floor
- Feet more or less apart according to practice (feet closer together for advanced and wider apart for beginners).
- Hands to the side of the chest, they help to lift the back but do not push, just hold subtly.
- Gaze forward or slightly upward
- Active posterior muscles and glutes
- External rotation of shoulders
- Shoulders away from the ears
- Chest opening
Opción
Option
"Sphinx": forearms to the floor and elbows in line with shoulders.
Upward Facing Dog
Preparación
Preparation
- Hands at the side of the chest push the body upward.
- Quadriceps and pelvis off the ground
- Posterior muscles and buttocks tightly contracted to protect the lumbar spine
- Gaze straight ahead or slightly upward
- External rotation of shoulders
- Shoulders away from the ears
- Chest opening
Counterposture of both
Balasana (postura de niño)
**Balasana (child pose)
Benefits of both postures
- Acts on energy center (chakra) heart
- Toning of abdominal muscles, buttocks, posterior and in the case of Urdhva Mukha triceps as well.
- Massage on abdominal organs
- Stretching of abdominal muscles
- Emotional opening
- Sense of calmness
Contraindications
- Wrist pain (replace with sphinx)
- Recent abdominal surgery, 6 months or less (DO NOT DO THESE POSITIONS)
- Low back pain, do basic version or sphinx.
Amigos, espero que hayan disfrutado esta publicación, para mi ha sido un placer estar un día más con ustedes!!
Que tengan un hermoso día y semana,
Con cariño,
Friends, I hope you have enjoyed this publication, for me it has been a pleasure to be with you one more day!!!
Thanks so much for joining me, watching the video and stopping by!
Have a great day and week,
With love,
Edition data
- App for edition: InShot
- Device: iPhone 12 Pro
- Banner design: Canva
- Gif design: PicsArt
- Music:As Leaves Fall
- Musician: @iksonmusic
- Translator: DeepL
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