Basic Sitting Postures With Benefits

Basic Sitting Postures With Benefits



JANU SIRSASANA: Correct foot placement

Sit up straight with legs evenly extended in​ front. Bend the right leg at​ the knee and​ place the foot so that the heel is​ in​ the right groin​ and​ the front of​ the foot touches the left thigh. Turn the foot so that the bottom of​ the foot is​ facing upward and​ press the knee back to​ form an​ obtuse angle with the body. this​ position​ will be difficult at​ first; don't force it. Put a​ folded blanket under the knee and​ also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned http://www.best-tvs.info

JANU SIRSASANA: Correct, perfect posture

Having positioned the foot and​ knee correctly, stretch the left leg out, keeping the leg firmly on​ the mat. Settle the heel firmly and​ stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and​ bend forward over the straight leg, catching the foot with both hands if​ possible. Beginners should bend only as​ far as​ they can without rounding the back. When this​ posture is​ done correctly and​ completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to​ the head. Stay there breathing normally for​ as​ long as​ you​ can. Inhale, release the handhold, come up smoothly, straighten the bent leg and​ relax. Repeat on​ other side.

JANU SIRSASANA: Wrong posture

The heel is​ not positioned against its own thigh. The knee has not been pushed back as​ far as​ possible to​ form an​ obtuse angle. The back is​ humped and​ curved because the pelvis is​ jammed and​ unable to​ lift properly. Instead of​ a​ smooth, complete stretching of​ the spine, the lumbar is​ over-stretched and​ the rest of​ the spine constricted. The left leg is​ not flat on​ the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

this​ posture generally follows the previous one. Sit with your​ legs stretched in​ front. Bend the right leg so that the right foot is​ near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in​ this​ position​ so put a​ small folded towel under the left buttock to​ keep the hips level and​ the forward stretch even and​ extended. Hold the left foot with both hands, inhale and​ bend forward, keeping both knees together as​ you​ stretch forward over the straight leg. Many students will find it​ difficult in​ this​ position​ to​ even take hold of​ the foot of​ the outstretched leg. Do not despair. Just hold the knee, shin​ or​ ankle, and​ sit, breathing deeply, in​ whichever position​ represents your​ best extension. if​ the back is​ tight and​ the spine inflexible, this​ will take time. Release the hold and​ straighten the bent leg. Repeat on​ the other side.




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