{"id":2423,"date":"2021-11-15T17:00:05","date_gmt":"2021-11-15T16:00:05","guid":{"rendered":"https:\/\/www.be-your-dream.com\/blog\/?p=2423"},"modified":"2021-11-15T17:41:14","modified_gmt":"2021-11-15T16:41:14","slug":"salamba-bhujangasana","status":"publish","type":"post","link":"https:\/\/www.be-your-dream.com\/blog\/salamba-bhujangasana\/","title":{"rendered":"Salamba Bhujangasana"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"775\" height=\"431\" src=\"https:\/\/www.be-your-dream.com\/blog\/wp-content\/uploads\/2021\/11\/Sphinx-BLOG.jpg\" alt=\"Sphinx\" class=\"wp-image-2425\" srcset=\"https:\/\/www.be-your-dream.com\/blog\/wp-content\/uploads\/2021\/11\/Sphinx-BLOG.jpg 775w, https:\/\/www.be-your-dream.com\/blog\/wp-content\/uploads\/2021\/11\/Sphinx-BLOG-300x167.jpg 300w, https:\/\/www.be-your-dream.com\/blog\/wp-content\/uploads\/2021\/11\/Sphinx-BLOG-768x427.jpg 768w\" sizes=\"auto, (max-width: 775px) 100vw, 775px\" \/><figcaption>Viele Wege f\u00fchren in die Kobra \ud83d\udc0d\ud83d\ude09<\/figcaption><\/figure><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inhaltsverzeichnis<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.be-your-dream.com\/blog\/salamba-bhujangasana\/#Salamba_Bhujangasana\" >Salamba Bhujangasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.be-your-dream.com\/blog\/salamba-bhujangasana\/#Yoga_Asanas_lernen_%E2%80%93_leicht_gemacht\" >Yoga Asanas lernen \u2013 leicht gemacht<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.be-your-dream.com\/blog\/salamba-bhujangasana\/#Juhuuu_der_praktische_Teil_%F0%9F%98%81\" >Juhuuu der praktische Teil \ud83d\ude01<\/a><\/li><\/ul><\/nav><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Salamba_Bhujangasana\"><\/span><strong>Salamba<\/strong> <strong>Bhujangasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vielleicht wirst du jetzt sagen, Moment, Bhujangasana kenn ich doch, das ist die Kobrahaltung, eine tolle R\u00fcckbeuge. Und die Sphinx Haltung kenne ich auch, aber die ist auf den Unterarmen, hingegen die Kobra ja mit den H\u00e4nden unter den Schultern ist. Das stimmt komplett und da kennst du 2 tolle Asanas, die aber beide miteinander verwandt sind&#8230;<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Yoga_Asanas_lernen_%E2%80%93_leicht_gemacht\"><\/span><strong>Yoga Asanas lernen \u2013 leicht gemacht<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Die Haltung Salamba Bhujangasana besteht aus 2 Worten Salamba bedeutet soviel wie gest\u00fctzt und Bhujanga ist die Kobra. Also ist unsere Sphinx eine gest\u00fctzte Kobra. Wenn du jetzt gerne auch Yoga zu Hause \u00fcbst, dann probiere doch mal das Video unten aus. Das ist aus unserem Yoga Anf\u00e4ngerkurs online Programm <a href=\"https:\/\/www.be-your-dream.com\/yoga-erste-schritte\">1,2 \u2013 Try!<\/a><\/p>\n\n\n\n<p>Du wirst feststellen, dass die gest\u00fctzte Kobra im Vergleich zur klassischen Kobra, die ja doch schon recht fordernd f\u00fcr die Handgelenke sein kann, hier schon mal viel sanfter ist. Vor allem, wenn du Probleme mit den Handgelenken hast. Auch der Schulterbereich wird weniger beansprucht und die R\u00fcckbeuge im (unteren) R\u00fccken ist m\u00f6glicherweise gr\u00f6\u00dfer, wird aber durch die St\u00fctzung der Arme evtl. vermindert. <\/p>\n\n\n\n<p>Das mag ich immer ein bisschen mit Vorbehalt schreiben, da es ja jeder anders sp\u00fcrt. Eins ist immer ganz wichtig, wir gehen, wenn wir Yoga Posen lernen, nur so weit in eine Haltung, dass sie noch angenehm ist. Sobald Schmerz dumpf, stechend etc. auftritt, immer die Haltung verlassen und hier eine Ausgleichshaltung einnehmen, die w\u00fcrde ich dir \u00fcbrigens, auch so nach der Asana ans Herz legen \ud83d\udc99.<\/p>\n\n\n\n<p>Das w\u00e4re jetzt z. B. Auf den R\u00fccken legen, die Knie heranziehen, die H\u00e4nde auf die Knie legen und Kreise mit beiden Knien beschreiben, gro\u00dfe und kleine. Dann Beine aufstellen und so eine Weile bleiben und tief atmen.<\/p>\n\n\n\n<p><strong>\ud83d\udce2<\/strong> Immer vorher mit dem Arzt abkl\u00e4ren, ob diese Asana f\u00fcr deinen K\u00f6rper geeignet ist, vor allem bei Vorerkrankungen.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Juhuuu_der_praktische_Teil_%F0%9F%98%81\"><\/span>Juhuuu der praktische Teil \ud83d\ude01<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vorab ein paar Benefits, von ganz vielen:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Aktiviert die Nieren<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Dehnt die Brustmuskulatur<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Dehnung gesamter Oberk\u00f6rper<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Kr\u00e4ftigung Ges\u00e4\u00dfmuskulatur<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Massiert die Bauchorgane<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>St\u00e4rkt die Wirbels\u00e4ule<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Dehnung gesamte K\u00f6rpervorderseite, besonders Brustbereich<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Kr\u00e4ftigung Ges\u00e4\u00dfmuskulatur<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>St\u00e4rkt die Wirbels\u00e4ule<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Kr\u00e4ftigt die Organe des Unterleibs<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>St\u00e4rkt den unteren R\u00fccken (besonders LWS)<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Unterst\u00fctzt die Nierent\u00e4tigkeit<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Wirkt energetisierend und erfrischend<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Yoga lernen mit Jane - Heutige Asana SALAMBA BHUJANGASANA - SPHINX \ud83d\udc99\" width=\"960\" height=\"540\" src=\"https:\/\/www.youtube.com\/embed\/ns2V16z7O9c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Was dir beim Ausf\u00fchren helfen kann:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Beine zu den Seiten \u00f6ffnen<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Decke unter das Becken<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Decke\/Kissen unter den Oberk\u00f6rper<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Schulterprobleme (Ellbogen mehr nach vorne schieben und zu den Seiten \u00f6ffnen)<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Kissen unter den Brustkorb (Vorsicht unterer R\u00fccken)<\/li><\/ul>\n\n\n\n<p><strong>Worauf du achten solltest:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Alter Bandscheibenvorfall z. B. HWS\/LWS\/BWS nur sanft und langsam in die Haltung gehen<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Nicht bei Bauchschmerzen, Durchfall<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Bei akuten R\u00fcckenproblemen (besonders LWS) nicht praktizieren<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In der Schwangerschaft nur sanft \u00fcben, vor allem in der fortgeschrittenen Schwangerschaft oder sobald die Bauchlage unangenehm ist, durch eine gest\u00fctzte Br\u00fccke (R\u00fcckenlage) ersetzen, <strong>diese aber nur bis 34. SSW<\/strong> danach auch keine Br\u00fccke mehr<\/li><\/ul>\n\n\n\n<p>Jetzt mal viel Spa\u00df mit Salamba Bhujangasana in unserem Yoga online Video, oder irgendwann mal direkt mit auf der Matte zum Yoga in Leipzig.<\/p>\n\n\n\n<p>Herzensgr\u00fc\u00dfe\ud83d\udc96<\/p>\n\n\n\n<p>Namaste<\/p>\n\n\n\n<p>Jane<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Salamba Bhujangasana Vielleicht wirst du jetzt sagen, Moment, Bhujangasana kenn ich doch, das ist die Kobrahaltung, eine tolle R\u00fcckbeuge. Und die Sphinx Haltung kenne ich auch, aber die ist auf den Unterarmen, hingegen die Kobra ja mit den H\u00e4nden unter den Schultern ist. Das stimmt komplett und da kennst du 2 tolle Asanas, die aber beide miteinander verwandt sind&#8230;<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":""},"categories":[12],"tags":[],"class_list":["post-2423","post","type-post","status-publish","format-standard","hentry","category-asanas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Salamba Bhujangasana ein Herz\u00f6ffner - Be your dream<\/title>\n<meta name=\"description\" content=\"Salamba Bhujangasana ist eine tolle Alternative zur ganzen Kobra, Salamba hei\u00dft gest\u00fctzt, meist sagen wir auch Sphinx, probiers doch mal\ud83d\ude0a\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.be-your-dream.com\/blog\/salamba-bhujangasana\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Salamba Bhujangasana ein Herz\u00f6ffner - Be your dream\" \/>\n<meta property=\"og:description\" content=\"Salamba Bhujangasana ist eine tolle Alternative zur ganzen Kobra, Salamba hei\u00dft gest\u00fctzt, meist sagen wir auch Sphinx, probiers doch mal\ud83d\ude0a\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.be-your-dream.com\/blog\/salamba-bhujangasana\/\" \/>\n<meta property=\"og:site_name\" content=\"Yoga &amp; 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