Salamba Bhujangasana – Postura de la Cobra con Soporte
Esta postura se conoce como Salamba Bhujangasana, o Postura de la Cobra con Soporte, porque la espalda emula la manera en la que las serpientes levantan la cabeza del suelo; por otro lado, al colocar los codos en el piso nos ayuda a darle un soporte a la postura. Debes saber que, esta Asana es muy común en las clases de yoga, por ser una variación sencilla de Perro Mirando para Arriba, y porque ayuda a calentar la espalda, movilizándola y flexibilizándola.
Nombre en Español
- Postura de la Cobra con Soporte
- Postura de la Esfinge
Etimología
- Salamba = Soporte
- Bhujanga = Serpiente o Víbora
- Asana = Postura
Enfoque: Espalda, columna y abdomen
Nivel: Básico
Chakra: Anahata (Cuarto Chakra)
Descripción
Entrando desde Chaturanga Dandasana baja las rodillas, empeines y cadera al suelo.
Coloca los codos en el piso, a la altura de los hombros, con las manos apuntando al frente .
Lleva la vista ligeramente hacia arriba.
Especificaciones
- Abdomen alargado y activo, para evitar lesiones en la espalda baja
- Codos a la altura del hombro
- Pies al ancho de la cadera y talones viendo hacia el cielo
- Glúteos relajados
Variaciones Avanzadas
Estira ligeramente los brazos para profundizar el arco
Variaciones para Embarazo
Colócate en Cuatro Puntos, con manos debajo de hombros y rodillas abajo del tapete, y relaja el pecho hacia el suelo, elevando la vista y la cadera; entrando en Bitilasana (Postura de la Vaca). La idea es no presionar el vientre.
Beneficios
- Mejora flexibilidad en la espalda
- Reduce el dolor lumbar, y relaja los músculos de la espalda
- Fortalece y tonifica la espalda
- Aumenta la fuerza de los brazos
- Mejora la postura corporal
Contraindicaciones
No realizar la postura en caso de:
- Embarazo
- Lesiones o problemas de espalda
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