[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-bhujangasana-anleitung":3,"main-navigation":207},{"id":4,"uid":5,"url":6,"type":7,"href":8,"tags":9,"first_publication_date":10,"last_publication_date":11,"slugs":12,"linked_documents":14,"lang":15,"alternate_languages":16,"data":17},"aoMsCBIAAC4ARa43","bhujangasana-anleitung",null,"article","https:\u002F\u002Fyogasoul.cdn.prismic.io\u002Fapi\u002Fv2\u002Fdocuments\u002Fsearch?ref=aowt1xIAACcAQHEn&q=%5B%5B%3Ad+%3D+at%28document.id%2C+%22aoMsCBIAAC4ARa43%22%29+%5D%5D",[],"2026-08-17T17:07:01+0000","2026-08-24T11:41:05+0000",[13],"haufige-fehler",[],"de-de",[],{"title":18,"category":19,"additional_categories":32,"author":43,"article_type":62,"vegan":31,"gluten_free":31,"ayurvedic":31,"raw":31,"level":63,"vinyasa":31,"hatha":31,"yin":31,"restorative":31,"scope":64,"teaser":65,"featured_image":70,"reading_time":77,"body":78,"stil_name":6,"tags":199,"meta_title":205,"meta_description":206},"Bhujangasana (Kobra): Schritt für Schritt richtig ausführen",{"id":20,"type":21,"tags":22,"lang":15,"slug":23,"first_publication_date":24,"last_publication_date":25,"uid":26,"data":27,"link_type":29,"key":30,"isBroken":31},"akuHwBEAACkA67wq","category",[],"yoga-ubungen","2026-07-06T11:38:02+0000","2026-08-09T23:06:15+0000","yoga-uebungen",{"name":28},"Yoga Übungen","Document","e75ac9d0-1f15-49ef-b16d-27dc2e60968e",false,[33],{"category":34},{"id":35,"type":21,"tags":36,"lang":15,"slug":37,"first_publication_date":38,"last_publication_date":39,"uid":37,"data":40,"link_type":29,"key":42,"isBroken":31},"anj5UBIAAC0ALzeZ",[],"asanas","2026-08-09T22:04:46+0000","2026-08-17T15:31:43+0000",{"name":41},"Asanas","d549c7fa-29e9-4612-aa01-a88c0cd6e63a",{"id":44,"type":45,"tags":46,"lang":15,"slug":47,"first_publication_date":48,"last_publication_date":48,"uid":47,"data":49,"link_type":29,"key":61,"isBroken":31},"anidPxIAAC0ALgLN","author",[],"alexander-bobrowski","2026-08-09T15:33:50+0000",{"name":50,"avatar":51},"Alexander Bobrowski",{"dimensions":52,"alt":6,"copyright":6,"url":55,"id":56,"edit":57},{"width":53,"height":54},2147,2640,"https:\u002F\u002Fimages.prismic.io\u002Fyogasoul\u002FTarT3N6gLaL5wvKu_Alexander_Bobrowski_Profil.jpg?auto=format,compress","TarT3N6gLaL5wvKu",{"x":58,"y":58,"zoom":59,"background":60},0,1,"transparent","b18d3a2d-3cda-4e01-917e-deb6d767b11f","Anleitung","Einsteiger","Einzelübung",[66],{"type":67,"text":68,"spans":69},"paragraph","Bhujangasana, die Kobra, ist eine der zugänglichsten Rückbeugen und häufig der erste Schritt, um ein Gefühl für sichere Rückbeugen zu entwickeln.",[],{"dimensions":71,"alt":6,"copyright":6,"url":74,"id":75,"edit":76},{"width":72,"height":73},2752,1536,"https:\u002F\u002Fimages.prismic.io\u002Fyogasoul\u002Fsdqxj1HRqeBctINd_Firefly_GeminiFlash_FotorealistischesFotovonMarco-Yogalehrer%2C35-imYogasoul-Studio-Bhujangasana-K872488.png?auto=format,compress","sdqxj1HRqeBctINd",{"x":58,"y":58,"zoom":59,"background":60},4,[79,89,163,188],{"variation":80,"version":81,"items":82,"primary":83,"id":87,"slice_type":88,"slice_label":6},"default","initial",[],{"content":84},[85],{"type":67,"text":68,"spans":86},[],"text_slice$e2dd6249-96a0-42d2-8f47-14e882278068","text_slice",{"variation":80,"version":81,"items":90,"primary":91,"id":161,"slice_type":162,"slice_label":6},[],{"duration":92,"level":63,"sanskrit_name":93,"equipment":94,"intro":95,"benefits":96,"contraindications":107,"steps":111},"3–5 Atemzüge","Bhujangasana",[],[],[97,101,104],{"type":98,"text":99,"spans":100},"list-item","Kräftigt die Rückenmuskulatur",[],{"type":98,"text":102,"spans":103},"Öffnet den Brustkorb",[],{"type":98,"text":105,"spans":106},"Dehnt die Bauchmuskulatur",[],[108],{"type":67,"text":109,"spans":110},"Bei akuten Rückenproblemen oder Schwangerschaft nur milde Variante üben · bei Karpaltunnelsyndrom Handgelenke entlasten",[],[112,119,126,133,140,147,154],{"title":113,"description":114,"image":118},"Ausgangsposition",[115],{"type":67,"text":116,"spans":117},"Bauchlage, Hände unter den Schultern, Ellbogen nah am Körper.",[],{},{"title":120,"description":121,"image":125},"Beine aktivieren",[122],{"type":67,"text":123,"spans":124},"Fußrücken am Boden, Beine aktiv, leicht zusammendrücken.",[],{},{"title":127,"description":128,"image":132},"Heben",[129],{"type":67,"text":130,"spans":131},"Einatmen, Brustkorb vom Boden heben, Becken und Beine bleiben am Boden.",[],{},{"title":134,"description":135,"image":139},"Schultern positionieren",[136],{"type":67,"text":137,"spans":138},"Schulterblätter nach unten und zusammenziehen, Ellbogen bleiben leicht gebeugt.",[],{},{"title":141,"description":142,"image":146},"Blick",[143],{"type":67,"text":144,"spans":145},"Nach vorne oder leicht nach oben, Nacken lang.",[],{},{"title":148,"description":149,"image":153},"Rumpf schützen",[150],{"type":67,"text":151,"spans":152},"Bauchnabel leicht aktivieren, um den unteren Rücken zu entlasten.",[],{},{"title":155,"description":156,"image":160},"Halten",[157],{"type":67,"text":158,"spans":159},"3–5 Atemzüge, dann sanft wieder ablegen.",[],{},"how_to$5bd47a20-9bbd-44e9-8c59-5bafecb59a61","how_to",{"variation":80,"version":81,"items":164,"primary":165,"id":187,"slice_type":88,"slice_label":6},[],{"content":166},[167,171,177,182],{"type":168,"text":169,"spans":170},"heading3","Häufige Fehler",[],{"type":98,"text":172,"spans":173},"Ellbogen werden durchgedrückt statt leicht gebeugt zu bleiben.",[174],{"start":58,"end":175,"type":176},29,"strong",{"type":98,"text":178,"spans":179},"Schultern ziehen sich zu den Ohren hoch.",[180],{"start":58,"end":181,"type":176},40,{"type":98,"text":183,"spans":184},"Zu viel Druck im unteren Rücken durch fehlende Bauchaktivierung.",[185],{"start":58,"end":186,"type":176},31,"text_slice$cac3329d-36d8-49d5-9259-6518e8e53761",{"variation":80,"version":81,"items":189,"primary":190,"id":198,"slice_type":88,"slice_label":6},[],{"content":191},[192,195],{"type":168,"text":193,"spans":194},"Variante",[],{"type":67,"text":196,"spans":197},"Sphinx-Haltung (auf den Unterarmen gestützt) als mildere Version.",[],"text_slice$fb1dacbd-6be9-464f-9d75-7eabfeef6652",[200,202,203],{"tag":201},"Rückbeugen",{"tag":41},{"tag":204},"Grundlagen","Bhujangasana Anleitung – Kobra richtig üben","Bhujangasana Schritt für Schritt erklärt: Armposition, Beckenkontrolle und Schulterausrichtung – mit häufigen Fehlern und milder Variante.",{"id":208,"uid":6,"url":6,"type":209,"href":210,"tags":211,"first_publication_date":212,"last_publication_date":212,"slugs":213,"linked_documents":214,"lang":15,"alternate_languages":215,"data":216},"akuHuBEAACoA67wR","navigation","https:\u002F\u002Fyogasoul.cdn.prismic.io\u002Fapi\u002Fv2\u002Fdocuments\u002Fsearch?ref=aowt1xIAACcAQHEn&q=%5B%5B%3Ad+%3D+at%28document.id%2C+%22akuHuBEAACoA67wR%22%29+%5D%5D",[],"2026-07-06T11:38:01+0000",[209],[],[],{"nav_items":217},[218,224,234,244],{"label":28,"level":6,"link":219,"target_link":222},{"id":20,"type":21,"tags":220,"lang":15,"slug":23,"first_publication_date":24,"last_publication_date":25,"uid":26,"link_type":29,"key":221,"isBroken":31},[],"daeae874-a2a1-4e8f-9a8a-c6ef159d17ad",{"link_type":223},"Any",{"label":225,"level":6,"link":226,"target_link":233},"Meditation & Achtsamkeit",{"id":227,"type":21,"tags":228,"lang":15,"slug":229,"first_publication_date":212,"last_publication_date":230,"uid":231,"link_type":29,"key":232,"isBroken":31},"akuHvhEAACkA67wj",[],"meditation--achtsamkeit","2026-08-09T22:19:57+0000","meditation-achtsamkeit","b560acdf-fc8c-4b52-ab99-6bb5c8540049",{"link_type":223},{"label":235,"level":6,"link":236,"target_link":243},"Yoga Ernährung",{"id":237,"type":21,"tags":238,"lang":15,"slug":239,"first_publication_date":212,"last_publication_date":240,"uid":241,"link_type":29,"key":242,"isBroken":31},"akuHvBEAACwA67we",[],"yoga-ernahrung","2026-08-09T22:20:14+0000","yoga-ernaehrung","9afc973f-cbe9-4892-9fe1-c072600c99e0",{"link_type":223},{"label":245,"level":6,"link":246,"target_link":252},"Yoga Equipment",{"id":247,"type":21,"tags":248,"lang":15,"slug":249,"first_publication_date":212,"last_publication_date":250,"uid":249,"link_type":29,"key":251,"isBroken":31},"akuHuhEAACsA67wW",[],"yoga-equipment","2026-08-09T22:20:36+0000","d67bcbc4-3671-4410-b3b7-7789540db37d",{"link_type":223}]