Use your abdomen to initiate the omvement and use your arms to complete it. Inhale: Move the thighs away, straightening the arms. Keep your arms extended.Įxhale: Gradually contract your abdomen and pull your thighs toward your chest. ![]() The pose, while taking the weight from the legs, focuses on the abdomen and the back, strengthening their muscles and other structures. Bend your knees one at a time and place your hands on your knees. Knees to Chest Pose, or Apanasana, is a beginner pose which allows the practitioner to unwind and relax, especially after a long day when the legs feel painful and heavy. Secondary purpose: To practice progressive abdominal contraction on the exhalation.ĭifferent leg variations of the pose (below) can be used to target specific parts of the hips and lower back. ![]() Main purpose: To stretch the posterior structures of the body, especially lower back. ![]() It is great for evaluating the trajectory of movement in the hips.įorward bend – Symmetrical – Closed frame Wind-release pose is great for warming up the lower back and hips, as well as introducing breath-movement connection and progressive abdominal contraction.
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