Dear yogis ! I offer you a series of articles devoted to the analysis of the core, in my opinion, asanas in Hatha yoga.
My partner PinkyYogi will help you visualize these poses :)
Description of poses will include :
1. All asanas are grouped according to the positions in which they are performed (standing, sitting, lying on your back, hand balances, forward bends, back bends, etc.). Each asana will have a separate article.
2. Each article will reflect:
- name of the pose in English/Sanskrit,
- performance and alignment of asana,
- typical errors,
- modifications,
- positive effects,
- contraindications.
Performance and alignment of the asana:
Quite simple. Performance of the pose begin with Tadasana. Turn right foot to the side, then bend this leg in the knee and put the expanded foot to the inner side of the thigh of left leg. Toes look at the floor, knee is in the same plane with your pelvis (looks to the side and does not go beyond this conditional line). The foot presses on the inner side of the thigh, and the inner side of the thigh presses on the foot. Do not forget to engage the cortex muscles (to keep the pelvis in a neutral position) and the quadriceps (to pull up the kneecaps). The position of the hull is similar to that in Tadasana. The arms are stretched out and tend upwards (for simplicity, you can use namaste). The sight in front of you.
Typical errors:
- the foot presses on the knee
- the bent leg and knee are not in line with the pelvis
- deflection in the lumbar region
- do not stretch the muscles of the body and arms (hands should not form the "roof of the temple")
- protrusion of the thoracic region forward
Modifications:
Performance of the asana with a chair. If your position is not stable, then you can put your bent knee on a chair (or on a chair with a block) to simplify it.
Performance of the asana with the hands in front of you or in a "Namaste" if you have pain in my shoulders.
Performance the asana with the foot pressed against the calf muscle (the inner side of the lower leg). For those who cannot reach the inner side of the thigh without violating the technique of performing the asana (just do not put your foot on the knee!).
Positive effects:
- strengthening of quadriceps, cortex muscles, shoulder joints
- opening of the hips
- stretching of the arm and side muscles of the torso
- useful for balance
Contraindications:
- sore knees and thighs
- lower back problems
