Postura del Baston
Dandasana
dahn-DAH-sah-nah
La base de todas las posturas sentadas que desarrolla conciencia postural.
Como hacer Postura del Baston
- Sientate con las piernas extendidas y rectas
- Flexiona los pies
- Presiona las manos en el suelo junto a las caderas
- Activa los muslos
- Alarga la columna y eleva a traves de la coronilla
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
Respiracion: Nadi Shodhana · Respiracion →