FINDING STRENGTH IN LEGS IN FORWARD EXTENSION
This sequence works the forward extensions by finding the strength in the legs.
In general, the actions to be implemented in the forward extensions are very often neglected. So here is the mantra to evoke: “as soon as you lean forward, the ribs must not move back, the sternum must not sink. The bust should unfold like an accordion forward.” Otherwise, we go back until everything is in place.
The word "extension" takes on its full meaning, it is the fact of extending, its synonyms being a growth, an increase, an enlargement. We put aside the term often used to “lean” forward, the meaning of which is to bend, to bend…
To properly stretch the legs, the back foot rests on the stable support that is the wall and from there we deploy the posture forward by finding the strength in the back leg. This helps not to collapse on the front leg which wants to bend and we then keep all the dynamics of the back leg which is in each posture the leg on the ground. The weight of the body must be equally distributed in the front foot as the back foot.
It is very easy to find a whole bunch of back extensions (and for the most part with a “broken” spine) on social networks because these are more impressive because they are less natural. The forward extensions are set aside, as less spectacular outside they are just as complex and time consuming.
FIND THE STRENGTH IN THE LEGS
VIRASANA for the songs of the Oms
CALF SPREAD 5 minutes Beginners: insert a blanket between the heels and the buttocks
- place a well-rolled yoga mat tightly in the crook of the knees: prepare the rolled yoga mat, stand up and push the yoga mat into the hollow of the knees, fix the yoga mat and bend the knees to come and sit the bones of the buttocks on the heels. Another mat on the floor can be provided under the shins and knees if they are sensitive.
➞ DANDASANA
➞ AMS
➞ TADASANA
|| SURYA NAMASKARA A 2x
ARDHA UTTANASANA hands in wall (square hands at wall)
- place the hands at hip height on the wall + feet hip width under the pelvis
- make a straight line seat bones, shoulders, elbows, wrists
➞ TADASANA
AMS heels at wall
- move the hands towards the feet
➞ UTTANASANA heels at wall + fingertips on the ground Beginners: fingertips on bricks
- push the tips of the fingers forward on the floor to press the back of the thighs against the wall
|| - grab the back of the ankles + bend the elbows to the sides + bring the forehead to the shins
- walk the hands far forward to find AMS keeping the heels on the ground as long as possible
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