![]() ![]() Slowly gaining confidence stretch the leg out completely, pointing all the right foot toes upwards for a better stretch at the hamstrings, calves and quadriceps of the extended leg. Make sure the leg that is stretched is fairly straight and not bent too much at the knee, as this will not help you balance well.Gaze ahead pulling in your tummy and using the core muscles maintain the balance. ![]() Take a deep breath and work on the interlocked hands to get a better balance and grip and slowly throw the chest out while taking the shoulder behind.Make sure the hip is square, while doing this and with another inhalation, lift the right leg completely taking it towards your right side extending it out while flexing the hips.With the hands interlocked around the right leg, raise the right leg slowly with inhalation from the floor and bring the torso upright taking the weight of the lifted leg into your interlocked hands and exhale standing upright.Bring the right hand from the front and take it inside out through the right leg and from behind interlock the left hand bringing it from around the waist while bending the knees a bit.Remain in Uttanasana for about 6 breaths, and as you exhale take the torso deeper down and neck and face deeper inside towards your thighs.Keeping the feet a few feet apart stand with extending the spine upwards and raise your hand up above your head as you inhale and go forward as you exhale to go into Uttanasana, and place the palms on the floor besides your feet.Come to stand in the centre of the mat, in Tadasana with hands joined at the palms in Namaste and take a few breaths here to connect the body with the breath.Bird Of Paradise Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus: ![]()
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