Benefits of basic yoga postures

• April 19, 2024

Ener Sirsasana: The correct placement of the foot

Sit up straight with your legs extended forward so uniform . Bend the right leg into the knee and place the foot with the heel in the right groin. Turn the foot so that the bottom of the foot is up and press the knee back to form an obtuse angle with the body. This position will be difficult at first, so do not force it. Put a folded blanket under the knee and also under the hips. Little by little the knee will move further back. Just keep your foot in the correct position.

Janů Sirsasana: correct posture

After having placed the foot and the knee correctly, stretch the left leg, keeping the leg firmly on the tatami. Support the heel firmly and stretch the toes up (the heel should pull gently away from the ankle). Now inhale and lean forward on the straight leg. Beginners should bend only what they can without arching their backs. When this position is performed correctly, the body rests completely on the extended leg. Stay for as long as you can, breathing normally. Inhale and relax, straighten the bent leg and repeat on the other side.

Janů Sirsasana: incorrect posture

The heel is not placed against your own thigh. The left leg does not rest on the floor. The back is bent and instead of a gentle stretching of the spine, it stretches too much and can be injured.

Triang Mukhaipada Paschimottanasana

Sitting, flexed forward. This position generally follows the previous one. Sit with your legs stretched out in front. Bend the right leg so that the right foot is close to the right hip. The fingers should point backwards and the right calf against the right thigh. Put a small folded towel under the left buttock to keep the level of the hips. Tilt the body forward and stretch. Hold the left foot with both hands, inhale and lean forward, keeping the knees together as you stretch forward on the straight leg.

Many students have difficulties in this position. Do not despair. Just squeeze the knee or ankle and sit down, breathe deeply, to improve your stretching position. Repeat on the other side.