If your hips are very tight, bend the knee of your extended leg and place your foot flat on the floor, instead. If it is still difficult to clasp both hands around your knee, wrap a yoga strap around your knee and hold onto the strap with both hands. To remedy this, draw your knee slightly to the side of your body, toward your same-side armpit, instead of clasping it directly over your chest. If your stomach or chest is large, it might be difficult to clasp both hands around the leg that is drawn in. Apanasana yoga journal full#To deepen the stretch, bring your nose to your knee when you're in the full pose. If you need to modify the pose to make it more comfortable, try these simple changes to find a variation that works best for you: There should be no pain and very little discomfort when performed. Wind-Relieving Pose is suitable for beginners. With an exhalation, release and extend both legs along the floor and rest. Hold this pose for the same amount of time. While holding only your left knee, release your right leg and extend it along the floor. Hold this pose for up to one minute.ĭraw your left knee back in towards your chest and clasp your hands around both knees again. While holding only your right knee, release your left leg and extend it along the floor. If you have any medical concerns, talk with your doctor before practicing yoga.īegin by lying on your back, with your legs and arms extended.Īs you exhale, draw both of your knees to your chest. Always work within your own range of limits and abilities. Pregnant women should also not practice this pose. Also, avoid this pose if you have a spinal injury or sciatica. It soothes stiffness in the spine, while toning the muscles of the abdominal wall.ĭo not practice this pose if you are recovering from abdominal surgery or a hernia. This pose also helps to release tension in the lower back, hips, and thighs.
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