{"id":8850,"date":"2020-11-26T20:06:03","date_gmt":"2020-11-26T17:06:03","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1202"},"modified":"2025-05-31T09:46:48","modified_gmt":"2025-05-31T06:46:48","slug":"bhudzangasana-posture-du-dragon","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/bhudzangasana-posture-du-dragon\/","title":{"rendered":"Bhujangasana, ou posture du Dragon"},"content":{"rendered":"\n

Dans le hatha yoga, il existe une asana parfaitement adapt\u00e9e aux jeunes mamans : elle aide \u00e0 soulager la fatigue, am\u00e9liore l’\u00e9tat des organes pelviens et contribue \u00e0 r\u00e9duire le stress. Int\u00e9ressant ? Bien s\u00fbr !<\/p>\n\n\n\n

C’est Bhujangasana, ou la posture du Dragon. Vous avez peut-\u00eatre aussi entendu parler d’elle comme de la posture du Serpent ou de la posture du Cobra. Mais l’essence et la technique sont identiques. Souvenez-vous seulement qu’\u00e0 partir du troisi\u00e8me mois de grossesse, elle est contre-indiqu\u00e9e ! Et si vous \u00eates r\u00e9cemment devenue maman, cette asana est faite pour vous.<\/p>\n\n\n\n

L’exercice peut \u00eatre r\u00e9alis\u00e9 de deux mani\u00e8res – simple et complexe. Commen\u00e7ons par la version simple, pour les d\u00e9butants.<\/p>\n\n\n\n

Tout d’abord, n’oubliez pas de vous \u00e9chauffer. Si votre colonne vert\u00e9brale n’est pas pr\u00eate pour des exercices de tension et de flexibilit\u00e9, commencez par la version simplifi\u00e9e – Ardha Bhujangasana, ou demi-cobra.<\/p>\n\n\n\n

\"Bhujangasana<\/figure>\n\n\n\n

Technique de r\u00e9alisation de Bhujangasana<\/h2>\n\n\n\n
    \n
  1. Allongez-vous sur le tapis, face vers le bas.<\/li>\n\n\n\n
  2. \u00c9tirez les jambes, joignez les pieds, pointez les orteils, contractez l\u00e9g\u00e8rement les genoux.<\/li>\n\n\n\n
  3. Ployez les coudes, placez les mains au sol sous les \u00e9paules, transf\u00e9rez le poids sur les paumes. Les paumes doivent \u00eatre \u00e0 peu pr\u00e8s \u00e0 la largeur des \u00e9paules.<\/li>\n\n\n\n
  4. Inspirez et soulevez le buste, sans \u00e9tendre compl\u00e8tement les coudes. Veillez \u00e0 ce que l’os pubien reste en contact avec le sol \u00e0 ce moment.<\/li>\n\n\n\n
  5. Le buste s’\u00e9tire vers l’avant, les bras sont l\u00e9g\u00e8rement fl\u00e9chis aux coudes, le cou est dirig\u00e9 vers l’avant et un peu vers le haut.<\/li>\n\n\n\n
  6. Restez dans cette position et prenez quelques respirations calmes.<\/li>\n\n\n\n
  7. Avec la prochaine inspiration, redressez compl\u00e8tement les bras, soulevez le buste en laissant l’os pubien toujours en contact avec le sol, cambrer le bas du dos et la r\u00e9gion thoracique.<\/li>\n\n\n\n
  8. Contractez les muscles fessiers et accentuez la cambrure du bas du dos et de la r\u00e9gion thoracique, inclinez la t\u00eate en arri\u00e8re.<\/li>\n\n\n\n
  9. Restez un moment dans cette pose, respirez et sortez progressivement de l’asana.<\/li>\n<\/ol>\n\n\n\n

    Le plus important \u00e0 retenir lors de la pratique de Bhujangasana : ne soulevez pas l’os pubien du sol et ne tirez pas les \u00e9paules vers les oreilles. Les \u00e9paules et les coudes doivent \u00eatre ramen\u00e9s vers l’arri\u00e8re et le cou doit s’\u00e9tirer vers le haut.<\/p>\n\n\n\n

    Rappelons – si vous n’avez jamais pratiqu\u00e9 le yoga auparavant, il est essentiel de pr\u00e9parer la colonne vert\u00e9brale \u00e0 l’effort. Faites l’exercice dans les limites de vos capacit\u00e9s physiques et n’allez pas jusqu’\u00e0 ressentir une douleur forte dans les muscles ou les articulations.<\/p>\n\n\n\n

    \"Bhujangasana<\/figure>\n\n\n\n

    Niveau avanc\u00e9 : Bhujangasana pour les exp\u00e9riment\u00e9s<\/h2>\n\n\n\n

    L’essence de l’asana pour les jeunes mamans reste la m\u00eame, il suffit d’ajouter le croisement des pieds : essayez de r\u00e9aliser l’asana en changeant de jambe. Cela contribuera non seulement au d\u00e9veloppement musculaire, mais permettra \u00e9galement de d\u00e9terminer si vous avez une scoliose.<\/p>\n\n\n\n

    La deuxi\u00e8me variante de l’asana complexe – avec une torsion. Inspirez, faites pivoter votre torse vers la droite, puis sur l’expiration, revenez \u00e0 la position initiale, et r\u00e9p\u00e9tez ensuite la torsion vers la gauche.<\/p>\n\n\n\n

    Les bienfaits de l’asana<\/h2>\n\n\n\n

    Comme mentionn\u00e9 au d\u00e9but, la pose du Dragon aide \u00e0 r\u00e9duire le niveau de stress. De plus, elle a un effet b\u00e9n\u00e9fique sur les reins, les organes du petit bassin, am\u00e9liore la flexibilit\u00e9 de la colonne vert\u00e9brale et d\u00e9veloppe les muscles des bras.<\/p>\n\n\n\n

    \"Bhujangasana<\/figure>\n\n\n\n

    Il y a aussi des contre-indications :<\/h2>\n\n\n\n
      \n
    • avant tout, la grossesse (au-del\u00e0 de trois mois) et la menstruation ;<\/li>\n\n\n\n
    • la sciatique ;<\/li>\n\n\n\n
    • lordoses, hernies, d\u00e9placement des disques intervert\u00e9braux ;<\/li>\n\n\n\n
    • maladies graves des organes de la cavit\u00e9 abdominale ;<\/li>\n\n\n\n
    • si vous avez des probl\u00e8mes avec la glande thyro\u00efde, vous pouvez pratiquer l’asana, mais \u00e9vitez de basculer la t\u00eate en arri\u00e8re.<\/li>\n<\/ul>\n\n\n\n

      Dans nos vid\u00e9os tutorielles, vous pouvez voir la technique correcte pour r\u00e9aliser la pose du Dragon, ou Bhujangasana.<\/p>\n\n\n\n

      \"Bhujangasana<\/figure>\n","protected":false},"excerpt":{"rendered":"

      Dans le hatha yoga, il existe une asana parfaitement adapt\u00e9e aux jeunes mamans : elle aide \u00e0 soulager la fatigue, am\u00e9liore l’\u00e9tat des organes pelviens…<\/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":[646,634],"tags":[],"class_list":["post-8850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maman-post-partum-fr","category-yoga-fr"],"yoast_head":"\nLa posture du dragon en yoga avec photo - posture du cobra Bhujangasana<\/title>\n<meta name=\"description\" content=\"En sanskrit, Bhujangasana signifie posture du Dragon ou du Serpent, cette position est souvent aussi appel\u00e9e posture du Cobra. 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