ADHO MUKHA VRIKSASANA , "Adho Mukha" means upside down and "Vriksasana" the tree, either the inverted tree posture or more commonly hand balancing.
This inversion posture which requires courage and balance has multiple benefits. This posture develops, energizes and harmoniously strengthens the body. It strengthens the shoulders, arms, wrists, lower back and fully develops the rib cage. She is a good preparatory posture for all the other inversions and for the back bends. Like all inversions, blood flow increases and the heart rate must be kept calm. Tissues regenerate with the change in the direction of blood flow in the legs and viscera. The diaphragm is squeezed by the abdominals and then promotes longer exhalations and the amount of carbon dioxide coming from the lungs increases.
Having your head down energizes the mind, strengthens self-confidence and promotes concentration and adaptation skills. The engagement of the muscles to which it uses also releases endorphins, the hormones of the well-being.
On the spiritual point, when the hands are connected to the earth, the two chakras at the ends of the body, the root chakra Muladhara and the crown chakra Sahasrara, being inverted, it purifies mental clarity and consciousness.
VIRASANA on brick
- songs of OM
VIRASANA on brick in work of opening the shoulders
- open the arms horizontally on the sides + make circles with the arms from the shoulders
- bend the wrists + pull the fingertips to the sky + press palms to the sides
- bend wrists + pull fingertips to the floor + press palms to sides
TABLE POSE WRIST WARM-UP
- make circles with shoulders around 5x cuffs / side (R / L)
|| || TABLE POSE ARM WARM-UP
- come on the fingertips of one hand then the other and lower the palms of the hands flat 10x
TABLE POSE (R / L)
- raise one arm + opposite leg by bending the wrist + fingertips towards the sky
- bring elbow to knee / knee to elbow 3x
|| PUPPY POSE straight back + bend wrists + pull palms up to the sky
ADHO MUKHA VRIKSASANA PREPARATION
- lying on your stomach + brick between the hands + raising the arms to shoulder height + active legs 3x
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