Learn to perform the pincer pose or Paschimottanâsana. It is a bending pose with which you will stretch the entire back of your body. This posture has two phases: phase I (basic level) and phase II (intermediate level).
Rishikesh series
Paschimottanasana or book pose
Sit with your legs stretched put your hands outwards to support the ischiums well, put your feet together
Variation for beginners, bend your knees and whatever you need, resting your feet on your heels, interlace the thumbs stretching the arms upwards
Take a breath, as you release, flex your hips looking to brace your feet
Lengthen the spine from the base, neck, to the crown of the head, projecting forward and slightly upward
The abdomen relaxes and the breath flows
With each exhalation, the hamstrings and calf muscles are gaining flexibility
Little by little the hips give way and you can go stretching your knees looking to go deeper into your posture
Paschimottanasana has two phases, an initial one with the back stretched out
and a second one with the back rounded forward
To exit you raise your arms again holding your thumbs
and open
Advanced variation interlace the fingers of the hands behind, stretch the elbows and inhale, exhaling bend forward again
Becoming more conscious this time of the hip flexion
Growing from coccyx and sacrum vertebra by vertebra
Undo welding the arms and resting the hands on the sides of the pelvis in dandasana, neutral and active relaxation posture
Audio:
Subtitules:
Sarvangâsana or candle pose
The beauty
Sesión para dormir como un bebé
Standing postures I
Class for the second trimester
Therapeutic Yoga Class - Lorena González
Paschimottanâsana or pincer pose
Open diaphragm 1
Sun salutation
Secuencia de posturas entrelazadas