. Try to keep your elbows as wide as your shoulders and gently press the center of the nape onto the mat so as not to strain your neck. The toes rise well upwards, the big toes converge, the chin pushes towards the chest. The neck and head remain motionless as long as you hold the position, the abdomen is active. Take five long, deep breaths.
and then move your feet away towards the bottom of the mat. The wrists are in line with the elbows, the chest presses against the chin and the shoulders are open. Stay five breaths in the bridge and then slowly come back with your legs bent and rise to the candle position. Now unroll your spine along the mat and bring your legs straight back to the ground, resting your entire spine firmly on the ground.. Bring your hands under your buttocks, with your arms outstretched, bend your elbows, open your chest and bring your head to the ground. You can keep your hands where they are or bring them in front of you on your thighs and stay here for five breaths. Then loosen the position, stretching your arms and legs.
, thus facilitating circulation at these levels. It is recommended to practice them if you suffer from circulatory problems.
This sequence increases the efficiency of the immune system by increasing blood circulation in the thymus, stimulates the thyroid gland and parathyroid glands. The endocrine, circulatory, digestive, reproductive and nervous systems receive great benefits from this practice.
Inverted positions calm the mind, reduce stress and any sense of irritation and promote sleep. This group of asanas is not recommended for women during the menstrual cycle or for those suffering from problems with the cervical vertebrae. We just have to get all on the mat!
This training is done in partnership with Yogaessential
