YOGA POSTURES ASANA YOGA POSES YOGA POSITIONS
Tadasana Downward Dog Cobra pose Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose child pose Cat Pose

Bheka Bhujangasana

Translation: Frog Cobra Pose

From The Child pose open the knees.

Straighten the arms and walk them back towards the body until they are vertical.

Look forward or up. Looking up can cut circulation off. In yoga it is felt as a pressure that interrupts the flow of water. It may be more beneficial to look forward or do a combination of looking up and then forward. Push into a mild boundary while looking up if you hold this pose for a long time for better blood flow.

Tips
The feet are together in the pictures shown. Try opening the feet out a little as a variation.

Lean on the elbows for a milder backbend.

Tuck the tailbone down to reduce the curve in the lower back. This may be hard if this area is not flexible.

Weight usually shift into the outer parts of the hands. Be aware of this and distribute the force and weight over them evenly.

Benefits
The Leg adductors are stretched. Some of these are , the pectineus, adductor brevis and adductor longus, the gracilis and adductor magnus.

Vinyasa Yoga postures to transition from and to:

Cat Flow, Balasana Bhujangasana . JanuSirsasanaII Parivrtta Janu Sirsasana II Upavistha Konasana Bakasana Salamba Kapotasana Kapotasana Adho Muka Kapotasana

Yoga Teacher Tips
This is one of the most effective ways to stretch the leg adductor muscles. A large percentage of the standing postures require this area to be flexible. A great improvement will be seen in many postures if this posture is practiced regularly. Make modifications for comfort and teach this posture without the backbend if they are beginners.