दंडासन
Dandasana
dahn-DAH-sah-nah
सभी बैठे आसनों की नींव जो मुद्रा संबंधी जागरूकता बनाता है।
कैसे करें दंडासन
- पैर सीधे फैलाकर बैठें
- पंजे मोड़ें
- हाथों को कूल्हों के बगल में फर्श पर दबाएँ
- जाँघों को सक्रिय करें
- रीढ़ को लंबा करें और सिर के शीर्ष से ऊपर उठें
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
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