Stabhaltung
Dandasana
dahn-DAH-sah-nah
Die Grundlage aller Sitzhaltungen, die Haltungsbewusstsein aufbaut.
Anleitung fur Stabhaltung
- Sitze mit ausgestreckten Beinen
- Flexe die Füße
- Drücke die Hände neben den Hüften in den Boden
- Spanne die Oberschenkel an
- Verlängere die Wirbelsäule und hebe durch den Scheitel
Benefits
- Strengthens the back muscles that support upright posture
- Stretches the hamstrings and calves
- Builds core engagement and postural awareness
- Improves alignment of the pelvis and spine
- Provides the foundation for all seated forward folds and twists
Muscles Engaged
Modifications
- Sit on a folded blanket or bolster to elevate the hips and tilt the pelvis forward
- Bend the knees slightly if hamstrings are very tight
- Place a rolled blanket under the knees for support if the legs cannot fully straighten
Cautions
- Avoid sitting flat on the floor if you have a posterior pelvic tilt; use a blanket
- Use caution with wrist pain when pressing into the floor
- Those with herniated discs may need to modify by bending the knees slightly
Atmung: Nadi Shodhana · Atmung →