战士式1 Virbhadrasana - 1 ( Warrior Pose )

标签:
战士式1warriorposemanuyogakneesthigh |
分类: Yoga |

1. Stand in Tadasana , step or lightly open up your feet 31/2 to 4 feet apart. Inhale and Raise your arms perpendicular to the floor (and parallel to each other),. Firm your scapulas against your back and draw them down toward the coccyx.
2. Turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Exhale and rotate your body to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the heel. Lengthen your coccyx toward the floor, and arch your upper
3. With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. More flexible students should align their right thigh parallel to the floor.
4. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms. If possible, bring the palms together. Spread the palms against each other . Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs.
5.

Benefits -
- Ability to face life with an open heart
- Increased strength in legs, and back
- Increased strength in your ankles
- Relieved back pain and sciatica
- toned your abdomen muscles and giving
good shape to your legs.
Namaste All,
Manu