기본 콘텐츠로 건너뛰기

Strengthens the wrists, arms, and abdomen. Scale Pose

Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana.


Scale Pose: Step-by-Step Instructions
Step 1
Perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips.
Step 2
Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor.
Step 3
Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time.






 Modifications and Props
With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the arms and assist the lift of the legs.

Benefits

Strengthens the wrists, arms, and abdomen

Modifications and Props

With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the arms and assist the lift of the legs.

댓글

댓글 쓰기

이 블로그의 인기 게시물

Yoga exercise for lower back pain. Knees to chest with slow rock pose

Yoga exercise for lower back pain. Knees to chest with slow rock pose The knee to chest pose is a classical yoga asana with therapeutic benefits for lower back pain. When coupled up with a slow rock either side to side or back and forth, it offers a gentle massage to the lower back that helps relieve pain. It also stabilizes and aligns the spine as your release the weight of your body to the ground. Furthermore, it massages the abdominal organs promoting digestion and detoxification – constipation can worsen lower back pain How it to do it Lie on your back with legs extended forward. Draw your knees towards your chest. Interlace your fingers and firmly rest them on your shins, to nudge the knees nearer to your chest. This allows your upper and middle back to ground down and for a deep stretch on the lower back. Hold for 5-10 breaths. Modifications For added comfort, you may place a thin blanket under your neck or ...
댓글 쓰기
자세한 내용 보기

Cat Pose - This pose provides a gentle massage to the spine and belly organs.

Cat Pose: Step-by-Step Instructions Step 1 Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. Step 2 As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. Step 3 Inhale, coming back to neutral "tabletop" position on your hands and knees. Step 4 This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.
댓글 쓰기
자세한 내용 보기

Stretches the inner thighs, groins, and knees. Reclining Bound Angle Pose

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance. Reclining Bound Angle Pose: Step-by-Step Instructions Step 1 Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed. Step 2 With your hands grip your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Imagine that your inner gr...
댓글 쓰기
자세한 내용 보기