UBHAYA PADANGUSTHASANA
This posture is fun to experiment with and lightens the heart. Keep your chest wide and your shoulders broad. If you let your shoulders collapse in toward your chest, you will roll over backward again!
‘ Exhale, roll backward and bring your feet onto the floor behind you. Keep your ankles together and clasp your big toes with the first two fingers of each hand.
Inhale, roll up to balance in an upward- facing “V” shape. Open your chest and draw your shoulders wide. Stay for five breaths. Exhale, release your legs and bring your feet softly to the floor before going into a vinyasa.
Q If you can’t hold your feet with your hands, try holding your legs lower down. If this doesn’t provide you with a sufficiently steady grip or you find it hard work, hold onto your legs or feet with bent knees and leave your back in contact with the floor — stay here for five breaths.The most important work that you do in this posture is to lengthen your low back and make your hamstrings more flexible — beneficial if you are tight in this area.
1 Exhale, roll backward to take hold of your feet, as in Ubhaya Padanusthasana, but this time hold onto the outside edges of your feet with your hands.
2 Inhale, roll up to a balancing position, pointing your toes and bringing your legs and chest as close together as possible. Stay for fIve breaths. Exhale, release the pose and bring your feet down to the floor before going into a vinyasa.
Q As for Ubhaya Padangusthasana, if you can’t hold your feet with your hands, try holding your legs lower down or hold onto your feet with bent knees and leave your back in contact with the floor in step I.
This posture is fun to experiment with and lightens the heart. Keep your chest wide and your shoulders broad. If you let your shoulders collapse in toward your chest, you will roll over backward again!
‘ Exhale, roll backward and bring your feet onto the floor behind you. Keep your ankles together and clasp your big toes with the first two fingers of each hand.
Inhale, roll up to balance in an upward- facing “V” shape. Open your chest and draw your shoulders wide. Stay for five breaths. Exhale, release your legs and bring your feet softly to the floor before going into a vinyasa.
Q If you can’t hold your feet with your hands, try holding your legs lower down. If this doesn’t provide you with a sufficiently steady grip or you find it hard work, hold onto your legs or feet with bent knees and leave your back in contact with the floor — stay here for five breaths.The most important work that you do in this posture is to lengthen your low back and make your hamstrings more flexible — beneficial if you are tight in this area.
1 Exhale, roll backward to take hold of your feet, as in Ubhaya Padanusthasana, but this time hold onto the outside edges of your feet with your hands.
2 Inhale, roll up to a balancing position, pointing your toes and bringing your legs and chest as close together as possible. Stay for fIve breaths. Exhale, release the pose and bring your feet down to the floor before going into a vinyasa.
Q As for Ubhaya Padangusthasana, if you can’t hold your feet with your hands, try holding your legs lower down or hold onto your feet with bent knees and leave your back in contact with the floor in step I.
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