1. Get on the ground, face down, chin on the ground. Straighten your legs, put your feet together, straighten your knees and put your toes back. Bend your elbows, put your palms on your chest and stick to the ground.
2. Inhale, press the ground hard with both hands, and lift the head and trunk. Hold your breath twice.
3. Inhale again, straighten your arms, further lift your head and torso upward, tighten your anus, straighten your legs, put your weight on your legs and palms, and keep this posture for 20 seconds to breathe normally.
4. Exhale, bend your elbows and put your torso back on the ground. Repeat this pose 2-3 times and then relax.
This pose can fully expand the chest and fully exercise the spine. This is especially effective for patients with spinal injuries.
1. First, complete the first formula of cobra.
2. Exhale, bend your knees, lift your feet, put your weight on your thighs, pelvis and hands, and keep breathing several times.
3. Expand the shoulders and chest, raise your head back, and stretch your neck toward your feet until the top of your head touches your toes. Keep your arms straight and your body balanced.
4. Press the ground hard with your right hand, exhale deeply, raise your left arm and stretch it back, and grab the left kneecap with your left hand; Breathe a few times, and the thighs are close to the ground to support the whole weight of the body. Take a deep breath again, stretch your right arm backwards, and grab your right kneecap with your right hand. Stretch your neck and lower your head until the top of your head is on the soles of your feet.
5. Put your knees in your hands and straighten your arms; Press your feet down and return to the ground to straighten. Stretch your neck, lean your head back as far as possible, tighten your thighs, and gradually try to bring your knees together. The spine, chest and shoulders are fully extended. Hold this pose 15-20 seconds.
6. Bend your knees, loosen your knees with your hands one by one, return to the ground and relax.
Because the spine, chest and shoulders are fully stretched, and the abdomen is contracted, breathing will become urgent and difficult, so special attention should be paid to adjusting breathing.
Because this pose is an enhanced version of the first pose of cobra, it is more beneficial. It can not only exercise sacrum, lumbar vertebrae and thoracic vertebrae, but also stretch the muscles of neck, shoulders and chest, and also make thyroid gland, parathyroid gland, adrenal gland and gonad get sufficient blood axillary supply, increase blood circulation in pudendal region, promote health and stimulate physical vitality.