Yoga has gained great popularity in recent years, establishing itself as a practice Multiple benefits Physical and mental. In fact, more and more people are choosing it to relax and disconnect from the routine.
Far from simple fashion, this discipline has become a… Lifestyle For many people. In addition, it is an effective tool for combating stress and anxiety and improving the emotional health of those who practice it.
One positive point is that thanks to the wide variety of exercises and stretching exercises, it is easy to find a workout routine Which suits your needs. One intermediate pose that may be challenging for you is bridge pose.
Cow pose is one of More complete exercises. By practicing it, flexibility is improved Subordinate vertebral column The central muscles are strengthened, including the abdominal muscles, buttocks, and hip muscles. Additionally, it involves the arms, shoulders, and wrists, as well as the hips, knees, and shoulder joints, which helps keep them active and stable.
This position helps reduce stress in Lower backAnd the middle, neck and shoulders, which is useful for reducing stress and promoting restful and better sleep Body position.
Finally, it is an excellent foundation for exercise More advanced positions Of the back bend, it can be safely adapted for pregnant people or people with fibromyalgia, while respecting the body’s limits.
To perform bitilasana correctly, start in a standing position. Four supportswith hands aligned with shoulders and knees with hips. Keep your feet planted and hip-distance apart.
Inhale, pushing your chest forward and stomach down as you gently flex your abdomen Lumbar region Inward. Raise your head and lengthen your neck without straining. Activate your core and pelvic floor muscles to maintain stability, and extend your hips back and up slightly.
Maintain deep, conscious breathing, noticing the movement of the spine with each inhalation and exhalation. Position can be maintained for Several breathsand adjust the intensity according to your comfort and flexibility. To come out, gently exhale and return to the starting position on your knees to relax.
Although it is not a physically demanding pose, there are certain situations in which it should be practiced with caution or avoided. people with Injuries On the shoulders, wrists, neck, hips, knees or back, you should consult a specialist before performing them.
It is also recommended to avoid it in certain cases High blood pressureMigraines and spondylitis or arthritis in the knees and wrists. It is important to maintain proper alignment and not strain the spine or joints.
Using supports such as blankets or blocks can help Reduce stress And prevent discomfort. It should be noted that through this exercise a greater benefit in spinal movement is obtained, but physical limits must be respected.
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