Posture du Bâton
Dandasana
dahn-DAH-sah-nah
La fondation de toutes les postures assises qui developpe la conscience posturale.
Comment faire Posture du Bâton
- Asseyez-vous avec les jambes etendues
- Flexez les pieds
- Appuyez les mains au sol a côte des hanches
- Engagez les cuisses
- Allongez la colonne vertebrale et soulevez a travers le sommet du crâne
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
Respiration: Nadi Shodhana · Respiration →