मेज़ आसन
Bharmanasana
bar-mah-NAH-sah-nah
एक तटस्थ शुरुआती स्थिति जो कई योग अनुक्रमों की नींव है।
कैसे करें मेज़ आसन
- हाथों और घुटनों पर आएँ
- कलाइयों को सीधे कंधों के नीचे रखें
- घुटनों को सीधे कूल्हों के नीचे रखें
- उंगलियों को फैलाएँ
- रीढ़ को तटस्थ रखें, न ऊपर उठाएँ न नीचे झुकाएँ
Benefits
- Builds awareness of neutral spinal alignment
- Strengthens the wrists, arms, and shoulders
- Provides a stable starting position for many transitions
- Gently engages the core muscles
- Serves as a resting point during floor-based sequences
Muscles Engaged
Modifications
- Place a folded blanket under the knees for cushioning on hard floors
- Use fists or place forearms on the floor if wrists are sensitive
- Place a yoga block between the hands for wrist alignment awareness
Cautions
- Avoid prolonged holds if you have wrist pain or carpal tunnel syndrome
- Use caution with knee sensitivity; pad the knees with a blanket
- Those with shoulder injuries should reduce the time spent bearing weight
श्वास: सिंह श्वास · श्वास →