How Physical Activity can make you fit ?

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Healthy tips As we all know that sport (playing games) is one the best way to maintain our fitness and each and every game is quite useful in maintaining our fitness so today I am writing about fitness through sports: For tips of fitness   Top 7 Benefits of Physical Activity; 1. Exercise controls weight Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key. 2. Exercise combats health conditions and diseases Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current w...
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Cobra Pose -Bhujangasana

Healthy tips

How to Do Cobra Pose (Bhujangasana) in Yoga

Bhujangasana (sankrant भुजङ्गासन; IAST: Bhujaṅgāsana) or Cobra Pose is a reclining back-bending asanas in hatha yoga and modern .yoga as exercise It is commonly performed in a cycle of asanas in Surya Namaskar(Salute to the Sun) as an alternative to Urdha Mukha Savasana (Upwards Dog Pose).

Level: Beginner

Cobra is most often done as part of a Sun Salutation. It's the alternative to Upward Facing Dog (Urdhva Mukha Shvanasana) in the Vinyasa Sequence for beginners. But it is also a powerful backbend in its own right, so it's worth taking some time to work on this pose in isolation.

Cobra done with the arms bent is sometimes called Baby Cobra. If you straighten your arms, that's Full Cobra, but don't be in a hurry to graduate to this.

Benefits

Cobra Pose increases the mobility of the spine, strengthens spinal support muscles, and can help relieve back pain.It opens the chest and the front of the body.

Step-by-Step Instructions

If you're in the middle of a Sun Salutation, you'll be coming into Cobra from Knees. Chest and chin If not, you can begin by lying down flat on your stomach.

  • Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
  • Pause for a moment looking straight down at your mat with your neck in a neutral position. Anchor your pubic bone to the floor.
  • Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
  • Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor.

Exhale to release back to the floor (or push back to Downward Facing Dog Adho Mukha Svanasana, if you are doing a Sun Salutation).

Common Mistakes

Keeping your hands aligned underneath your shoulders is important. If your hands are too far away from your body, the resulting angle will bring your shoulders up by your ears.

Also be sure not to straighten your arms so much that your elbows are locked. Feel free to slightly bend the elbows or keep the arms at 90 degrees. Elbows should be pointed backward and not out to your sides. This is a move that relies on your back muscles, not your arm muscles.

The lower back is often more flexible than the upper back, so you might end up with more flex in that area. Aim to keep the curve even for the whole back.

Don't overextend your neck backward. While it will be arched, it should be in a natural extension of the upper spine.

Modifications and Variations

You can use variations and modifications to make this pose more appropriate for you, whether you are a beginner or an advanced practitioner.

Do You Need a Modification?

Strongly engaging the legs and pressing them down will help you bring your chest higher.

If you feel like you've never really understood how to lift your chest higher in this pose, here's a little exercise to help you get in touch with your back muscles:

  • Make sure that your pelvis and legs are firmly rooted into the floor. They act as the anchor that allows your upper body to rise.
  • Come in and out of the pose three times, lifting the chest up on every inhale and lowering it back to the floor on every exhale. As you go through this undulation, see if you can lift up a little high each time you inhale.

Do this exercise regularly as part of your home practice and see how your relationship to Cobra changes over time.

Up for a Challenge?

Keeping the chest high, take all the weight out of your hands until you can hover the palms above the floor.

You can also try keeping the palms on the floor and straightening the arms for a more intense backbend. Make sure that you keep your shoulders down away from your ears as you do this. It's OK to keep a slight bend in your arms in the full pose.

Safety and Precautions

Cobra Pose should not be done if you have carpal tunnel syndrome or an injury to your back, arms, or shoulders. Also, avoid it if you recently had abdominal surgery or are pregnant.

If you feel any strain on your lower back, relax the pose to lower yourself a bit, or release down to rest on your forearms.

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