{"id":8366,"date":"2020-11-26T20:06:03","date_gmt":"2020-11-26T17:06:03","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1202"},"modified":"2025-05-30T15:16:13","modified_gmt":"2025-05-30T12:16:13","slug":"bhudzangasana-posicion-del-dragon","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/es\/bhudzangasana-posicion-del-dragon\/","title":{"rendered":"Bhujangasana, o posici\u00f3n del Drag\u00f3n"},"content":{"rendered":"\n
En hatha yoga hay una asana ideal para las mam\u00e1s j\u00f3venes: ayuda a aliviar el cansancio, mejora la salud de los \u00f3rganos p\u00e9lvicos y reduce el nivel de estr\u00e9s. \u00bfInteresante? \u00a1Por supuesto!<\/p>\n\n\n\n
Esta es Bhujangasana, o postura del Drag\u00f3n. Tambi\u00e9n podr\u00edas haberla escuchado como postura de la Serpiente o postura de la Cobra. Pero la esencia y la t\u00e9cnica realizada son id\u00e9nticas, solo recuerda que a partir del tercer mes de embarazo es contraindicado realizarla. Y si recientemente te convertiste en mam\u00e1, esta asana es perfecta para ti.<\/p>\n\n\n\n
El ejercicio se puede realizar en dos variantes: sencilla y complicada. Comencemos con la sencilla, para principiantes.<\/p>\n\n\n\n
Primero que nada, no olvides el calentamiento. Si tu columna no est\u00e1 preparada para ejercicios enfocados en estiramiento y flexibilidad, entonces comienza con la versi\u00f3n simplificada – Ardha Bhujangasana, o media cobra.<\/p>\n\n\n\n<\/figure>\n\n\n\n
T\u00e9cnica para realizar Bhujangasana<\/h2>\n\n\n\n\n
Debe acostarse en la colchoneta boca abajo.<\/li>\n\n\n\n
Estire las piernas, junte los pies, extienda los dedos de los pies y tense ligeramente las rodillas.<\/li>\n\n\n\n
Doble los codos, coloque las manos en el suelo debajo de los hombros, transfiriendo el peso a las palmas. Las palmas deben estar aproximadamente a la anchura de los hombros.<\/li>\n\n\n\n
Inhale y levante el torso sin extender los codos por completo. En este momento, aseg\u00farese de que el hueso p\u00fabico est\u00e9 presionado contra el suelo.<\/li>\n\n\n\n
El torso se extiende hacia adelante, los brazos est\u00e1n ligeramente doblados en los codos, el cuello est\u00e1 dirigido hacia adelante y un poco hacia arriba.<\/li>\n\n\n\n
Mant\u00e9ngase en esta posici\u00f3n y respire tranquilamente varias veces.<\/li>\n\n\n\n
Con la pr\u00f3xima inhalaci\u00f3n, extienda completamente los brazos, levante el torso, manteniendo el hueso p\u00fabico presionado contra el suelo, arquee la zona lumbar y el \u00e1rea del pecho.<\/li>\n\n\n\n
Tense los m\u00fasculos gl\u00fateos y arquee m\u00e1s la zona lumbar y el \u00e1rea del pecho, lleve la cabeza hacia atr\u00e1s.<\/li>\n\n\n\n
Permanecer un tiempo en esta postura, respirar y salir gradualmente de la asana.<\/li>\n<\/ol>\n\n\n\n
Lo m\u00e1s importante que se debe recordar al practicar Bhujangasana: no levante el hueso p\u00fabico del suelo ni lleve los hombros hacia las orejas. Los hombros y codos deben estar hacia atr\u00e1s, y el cuello debe estirarse hacia arriba.<\/p>\n\n\n\n
Recordemos, si nunca antes has practicado yoga, prepara tu columna para esta carga. Haz el ejercicio dentro de tus posibilidades f\u00edsicas, sin llegar a un dolor fuerte en los m\u00fasculos o articulaciones.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Nivel avanzado: Bhujangasana para experimentados<\/h2>\n\n\n\n
La esencia de la asana para las mam\u00e1s j\u00f3venes sigue siendo la misma, solo es necesario agregar el cruce de pies: pruebe realizar la asana cambiando de posici\u00f3n las piernas. Esto no solo ayudar\u00e1 a desarrollar los m\u00fasculos, sino que tambi\u00e9n permitir\u00e1 determinar si tiene escoliosis.<\/p>\n\n\n\n
La segunda variante de la asana complicada es con torsi\u00f3n. Al inhalar, gira el torso elevado hacia la derecha, al exhalar vuelve el torso a la posici\u00f3n inicial, y luego repite la torsi\u00f3n hacia el lado izquierdo.<\/p>\n\n\n\n
Propiedades beneficiosas de la asana<\/h2>\n\n\n\n
Como mencionamos al principio, la postura del Drag\u00f3n ayuda a reducir el nivel de estr\u00e9s. Adem\u00e1s, tiene un efecto positivo en los ri\u00f1ones, los \u00f3rganos de la pelvis peque\u00f1a, promueve la flexibilidad de la columna vertebral y desarrolla los m\u00fasculos de los brazos.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Tambi\u00e9n hay contraindicaciones:<\/h2>\n\n\n\n
\n
en primer lugar, es el embarazo (m\u00e1s de tres meses) y la menstruaci\u00f3n;<\/li>\n\n\n\n
ci\u00e1tica;<\/li>\n\n\n\n
lordosis, hernias, desplazamiento de discos intervertebrales;<\/li>\n\n\n\n
enfermedades graves de los \u00f3rganos abdominales;<\/li>\n\n\n\n
si tienes problemas con la gl\u00e1ndula tiroides, se puede realizar la asana, pero evita inclinar la cabeza hacia atr\u00e1s.<\/li>\n<\/ul>\n\n\n\n
En nuestros video tutoriales, puedes ver la t\u00e9cnica correcta para realizar la postura del Drag\u00f3n, o Bhujangasana.<\/p>\n\n\n\n<\/figure>\n","protected":false},"excerpt":{"rendered":"
En hatha yoga hay una asana ideal para las mam\u00e1s j\u00f3venes: ayuda a aliviar el cansancio, mejora la salud de los \u00f3rganos p\u00e9lvicos y reduce…<\/p>\n","protected":false},"author":11,"featured_media":6627,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[619,607],"tags":[],"class_list":["post-8366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mamas-despues-del-parto-es","category-yoga-es"],"yoast_head":"\n
Pose de Drag\u00f3n en yoga con foto - Bhujangasana pose de Cobra<\/title>\n<meta name=\"description\" content=\"En s\u00e1nscrito, Bhujangasana se traduce como la pose de Drag\u00f3n o Serpiente, muchas veces esta asana tambi\u00e9n se llama pose de Cobra. Ejecuci\u00f3n paso a paso de la pose de Drag\u00f3n en el yoga aqu\u00ed \u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/es\/bhudzangasana-posicion-del-dragon\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bhujangasana, o posici\u00f3n del Drag\u00f3n\" \/>\n<meta property=\"og:description\" content=\"En s\u00e1nscrito, Bhujangasana se traduce como la pose de Drag\u00f3n o Serpiente, muchas veces esta asana tambi\u00e9n se llama pose de Cobra. 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![\"Bhujangasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/beautiful-young-woman-doing-workout-yoga-home_231208-13638-1024x683.jpg\")
<\/figure>\n\n\n\n![\"Bhujangasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/side-view-woman-sitting-mat_23-2148285174.jpg\")
<\/figure>\n\n\n\n![\"Bhujangasana:](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/full-shot-woman-complex-position-black-mat_23-2148285214-1024x819.jpg\")
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