Learn to perform the Raven or Ba? Sana posture, with it you will strengthen the wrists, arms, shoulders and dorsal and pectoral muscles.
Rishikesh series
Bakasana or crow posture
You can start from malasana, separating the legs a little bit more
the width of the hips and dropping the pelvis in the middle, elbows on the inside of the knees, hands together in front of the sternum, preparing your legs and hips for the posture
Long spine, drop the weight of the pelvis
Rest hands in front, shoulder width apart
Let's test the sense of balance, begin a gentle forward swing by putting weight on the hands, bending the elbows
Get closer to the sensation of going forward, go backwards and do it as many times as you need
Little by little as you gain confidence, you can put more weight on the heel of your hand and fingers that are wide open
To go towards the posture adjust the position of the knees over the arms or near the armpit, progressively tilts the body forward and lift one foot, the other or both
Keep your neck aligned with the rest of your back and your gaze fixed on one point
Slowly come back to support the feet and relax in malasana
How advanced variation: again support hands in front, shoulder width separation and bring your knees to the right together, elbows flex, bring your weight forward again
supporting the body on the forearm
Knee on elbow or higher, feet rise
Neck in line with back
You rest your feet, passes through the center, now direct your knees to the left, keep them together as well as your feet
Elbows are bent, keep putting weight forward on the arm
When you feel confident, raise both feet, gaze fixed on the mat
Support slowly, center the knees, spread and rest in malasana
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Class 6: Special back I
Night routine
Pranayamas
Yoga to improve your life 5: Best postures for your back
Advanced Vinyasa Class
Session 6: First Complete Series
Sesión para dormir como un bebé
Relieve low back pain
Supported Yoga
Silence and heart