How to do ?
- Lie on the back, shoulders free ears, head flat in the ground, knees
bent, feet hip width, flat, slightly away from the buttocks. Arms along the
bust, palm of hands to the ground.
- Inspire and take off the glutes of the carpet, push in the heels,
(knees above the ankles) bring the rib cage to the chin (Jalandhara Bandha).
- Bringing the shoulder blades together, tucking and squeezing the
shoulders into the rug, hooking hands and squeezing the floor with arms
outstretched and active against the rug.
- Glutes, hamstring ischios (back of the thighs) engaged.
- Hold between 3 and 7 breaths.
- To get out of the posture: unhook your hands, arm along the body,
deposit his vertebrae one after the other on the carpet, release the buttocks
last.
What benefits?
The intervertebral disks of the "lumbar" zone are
decompressed, the thighs and glutes are toned. This posture also promotes
stretching of the psoas and the abdomen, stimulates the thyroid gland and
regulates menstrual periods and symptoms of menopause
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