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Sit up straight with legs evenly extended in front. Bend the proper leg at the knee and location the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the physique. This position will be difficult at initial never force it. Place a folded blanket below the knee and also under the hips. Gra...

JANU SIRSASANA: Appropriate foot placement

Sit up straight with legs evenly extended in front. Bend the correct leg at the knee and place the foot so that the heel is in the proper groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to type an obtuse angle with the physique. This position will be difficult at initial don't force it. Place a folded blanket under the knee and also beneath the hips. Progressively the knee will move farther back. Just keep the foot correctly positioned SIRSASANA: Proper, ideal posture

Obtaining positioned the foot and knee appropriately, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel ought to pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if feasible. Beginners ought to bend only as far as they can without rounding the back. When this posture is done properly and completely, the body will roll forward more than the extended leg, absolutely flat from the tail bone to the head. Remain there breathing usually for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and unwind. Repeat on other side.

JANU SIRSASANA: Incorrect posture

The heel is not positioned against its personal thigh. The knee has not been pushed back as far as attainable to kind an obtuse angle. The back is humped and curved since the pelvis is jammed and unable to lift correctly. Instead of a smooth, total stretching of the spine, the lumbar is more than-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

This posture usually follows the previous one particular. Sit with your legs stretched in front. Bend the appropriate leg so that the correct foot is near the proper hip. The toes ought to point back. The appropriate calf presses against the appropriate thigh. The body will tilt in this position so put a tiny folded towel under the left buttock to hold the hips level and the forward stretch even and extended. Hold the left foot with each hands, inhale and bend forward, keeping each knees collectively as you stretch forward more than the straight leg. A lot of students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your finest extension. If the back is tight and the spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on the other side. active ankle