Garland Pose – Malasana

From Tadasana (mountain) uttanasana down the trunk, vertical clip, or start directly squatting down trying heels to the ground so that the feet do not rotate out. Thigh and knee are kept pushing energy towards the center to not open much more than your hips. By lowering the tailbone toward the floor takes to the pubis to the lower back long stays and can work pelvic diaphragm. Note that the position is flexion forward, pushing back the pelvis is of great help to the spine lengthens while curve and back to widen. Take the inner thigh to the pelvis, once legs they are as close to the trunk the most important thing is to relax these muscles (download) so you can work back from its base. the arms can be namasté, so keep open the shoulder belt will be a challenge, for it no area specific body will be working more or overcharged. This includes your heels, if necessary using a blanket to lift or to protect your knees if you hurt, placing iton the floor or behind them. You can bring your arms around the legs and try to put your hands under the soles of guirnarla feet mode. In any case breathing will be a challenge.

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Time

Hold the pose from 20 seconds to half a minute gradually lengthening their respiratory cycle as you progress in your practice.

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Benefits

  • Stretches Achilles heel.
  • Stretches and strengthens preventing sprains ankles.
  • Harmonizes the whole body and works the internal and external balance.
  • Prevents sprains and hip avulsion fractures of the pelvis.
  • Toning abs and giving a massage your internal organs.

Contraindications

Do not perform this asana if you have the following injuries or ailments;

  • Serious injuries in the lumbar area
  • serious injury or ankle Achilles heel.
  • serious problems with asthma or pneumonia.

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Garland Pose –  Malasana

Garland Pose –  Malasana

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