It allows us to catch our breath, realign the spine and regain balance and centering on the mat during practice. In this video we propose some variations of the position that allow you to go deeper into the practice, working decisively on the body.
For further information: Lateral and torsion triangles on the mat with your knees as wide as your hips, place your hands on the ground as wide as your shoulders, press your toes to the ground and lift your knees slightly upwards keeping them bent. Return to the ground with your knees and then slowly lift yourself up again, climbing more up with the pelvis. In this way the ischium go up and the back stretches more and more. The shoulders open well and the palms press hard to the ground.
Now extend one leg at a time simulating a kind of bicycle in place, bringing the heels to the ground alternately. The back and thigh muscles are active. Then, if you can, bring both heels to the ground into the full downward dog position.
For further information: Yoga positions to rebalance the hormonal system , the chin towards the breastbone. Now try to bring the feet together, bringing the inner cut into contact. With strong hands on the ground, push hard and feel the stretch in your calves. Stay here for five deep breaths. upward.
Stay in position for five breaths, then bend the knee and open the right hip upward, imagining that you want to bring the heel towards the buttock. Breathe deeply five times, then return with the leg straight up and then place your foot on the ground.
Repeat everything on the other side by lifting the left leg with the toe of the foot pointed towards the sky. Remember to hold both variations for at least five breaths.
For further information: Chandra Bhedana: the breath that calms anxiety.
After a couple of breaths, return to the classic down dog position, realigning the shoulders, pushing the armpits down well and the shoulder blades up and back. Then go back to your knees on the mat.
To deepen: Surya Bhedana: the breath that activates the mind and body of the back and distances the vertebrae from each other, releasing the pressure on the intervertebral discs, stimulating them to resume the correct position.Relieves any pain and stiffness in the heels.It invigorates the ankles and strengthens the legs. Helps remove stiffness in the shoulder blade region and relieve arthritis in the shoulder joints.
It slows the heartbeat by lifting the diaphragm, tones the pelvic muscles and sciatic nerves and is beneficial for the reproductive organs.
The raised leg variants help the body get stronger by working on the arms, shoulders, glutes and abdominal muscles.
The twisted upside down dog also revitalizes all internal organs, squeezing and purifying them thanks to the blood exchange that generate and regulate the functioning of the adrenal glands.
We just have to get everyone on the mat!
This training is done in partnership with Yogaessential
