Uttanasana - yoga pose , which perfectly works out and tones the muscles of the arms and legs, and also stimulates the work of the heart muscle and diaphragm.
Technique
Step 1:
Stand in Tadasana . Inhale and make a circular motion with your hands from bottom to top, widely opening your chest and stretching your back. Finish the circle with your hands up above your head, connecting your palms in Anjali Mudra (Namaste gesture).
Step 2:
Exhale and bend your knees, trying to sit down to a right angle between your hips and calves. Do not fall forward - the knees should not go forward beyond the feet, while keeping your legs pressed tightly together. The body leans slightly forward over the hips so that there is a right angle between the front of the torso and the front of the thighs. Keep your inner thighs parallel to each other and press the heads of your thigh bones to your heels. The secret to comfortable staying in Uttanasana is the release of the femoral head to the heels. Getting into the pose, bring your hands up. Attach the bases of your palms to the groin folds and push the heads of your thighs to your heels, digging your heels deep into the floor. Against these actions, lift the sitting bones into the pelvis.
Step 3:
Actively pull your shoulder blades together and down. Twist your tailbone towards your pubic bone and pull it down towards the floor to avoid sagging in the lower back and protect your lower back.
Step 4:
Stay in the pose for 30 seconds to 1 minute.
Exiting the Pose
To exit Uttanasana, on the inhale, simultaneously straighten your knees and strongly stretch your arms upwards, returning to a standing position. Exhale and release your arms along your torso, return to Tadasana.
Asana Adjustment / Control Points
- actively press your feet to the floor with the entire surface;
- outstretched arms should form a straight line with the back.
Benefits
- strengthens ankles, hips, calves and spine;
- stretches the chest and shoulders;
- stimulates abdominal organs, diaphragm and heart;
- prevents flat feet.
Contraindications
- headache;
- insomnia;
- low blood pressure.
Preparatory Yoga Exercises
- Adho Mukha Shvanasana ;
- Virasana;
- Bhujangasana .
Deep Practice
Entering the pose, take your head back deeply, your gaze softly looks at your thumbs. Widen your shoulders more and pull your shoulder blades down, without pinching your neck. Twist your body more towards the front leg so that the conditional center line of the body falls over the center line of the thigh.
Variations
- Simplified version To help you stay in this pose, perform it near a wall. Stand with your back to the wall, a few inches from the wall. Adjust your position relative to the wall so that when you enter the position, your tailbone just touches and is supported by the wall.
- Complicated version Perform the asana according to the instructions above. When you bend your knees, rise onto the balls of your feet and perform the asana without lowering your heels to the floor.
The chair pose replaces complex gym sessions for me. During asana my ankles, calf muscles, thighs have strengthened, in general my legs have become slim and taut, my blood pressure has stopped jumping, now it is stable and the same 120/80, I don't feel tachycardia anymore.
Anna
I do yoga and this exercise has helped to strengthen my body, relieve joint pain, improve digestion. In this position you can surely feel the silence of mind and absence of thoughts. .... Balance and steadiness on both the physical and mental levels are developed.