Posizione del Bastone
Dandasana
dahn-DAH-sah-nah
La fondazione di tutte le posizioni da seduto che sviluppa la consapevolezza posturale.
Come fare Posizione del Bastone
- Siediti con le gambe distese
- Fletti i piedi
- Premi le mani a terra accanto alle anche
- Attiva le cosce
- Allunga la colonna vertebrale e solleva attraverso la sommita del capo
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
Respirazione: Nadi Shodhana ยท Respirazione →