Learn to perform the standing clamp pose or Uttanâsana, with it you will lengthen and stretch your spine and legs. It is a very useful pose as a preparation for Paschimottnâsana.
Rishikesh series
Uttanasana or standing pincer pose
You are standing with your feet parallel or together
Raise arms, inhale
As you exhale, bend forward from your hips, also bending your knees
and holding your elbows with your hands
The head is heavy, the neck is long
You progressively gain flexibility
Feel the stretch of the calf muscles
, of the skions
As you gain comfort you can let go of your arms and rest your hands on the ground or hold your ankles, calves and even behind the knees
If you notice that with your legs stretched pulls too much, go back to flexing slightly for more comfort
Advanced variation: you can place your hands under your feet
bringing the weight towards your fingertips
Release the weight of your head again, the whole trunk falls down
and with each exhalation you weigh more and more
Uttanasana is a calming posture, relaxes your nervous system and promotes sleep
You can keep it
To undo you take your hands off your feet, slightly bend your knees and releasing all the weight of the arms go up slowly and articulating the spine per vertebra
The last thing to reach the top is the head
Stretch legs, join hands in front of your chest resting in samasthiti
Audio:
Subtitules:
Class 3 - Toning
Standing postures: importance of the foot and leg
Open diaphragm 1
Matsyâsana or fish pose
Hatha: Open Your Heart With Back Spine Extensions
Class for the second trimester
Supported Yoga
Routine Base 1
Halâsana or plow pose
Your breathing