In this sequence you take your students to the Parighasana posture in Hatha Yoga. Parigha is a crossbar or bar used to close a barrier. In this posture, the body looks like a bolt used to close doors, hence its name. With less precision, this posture is called the hinge posture.
This posture stretches the pelvis area, pelvic area, sides of the torso, and the entire spine. It tones the abdomen and opens the shoulders. It stretches the hamstring muscles, gluteus maximus, erector pectorals, intercostal muscles and obliques.
One side of the abdomen is stretched while the other is flexed. This improves breathing and lung expansion by increasing the breathing capacity, but it is essential to keep the lower flank as long as possible so as not to compress it.
This keeps the abdominal muscles and organs in good condition. The skin of the stomach does not sag and remains healthy. Spinal curls are recommended for people with stiff backs.
|| SIDDHASANA on brick
- songs of OM
|| SUKHASANA (R / L)
- lean forward
- bring the belly on one thigh to stretch the sides of the body (R / L)
ADHO MUKHA VIRASANA only for lessons 60 min to arrive on the mat
- bring the pelvis in line with the knees + press the heels together
VRIKSASANA VARIATION ON THE BELLY (R / L)
- stretch the arm of the leg in Vriksasana along the ear + place the opposite arm in cactus, elbow towards the sky + press the fingertips of both hands on the ground
- activate the outstretched leg as in Chaturanga Dandasana + take off the knee from the leg folded while keeping the pelvis in front
➞ ADHO MUKHA SVANASANA high heels
➞ ARDHA UTTANASANA
|| SURYA NAMASKARA A 2x
ADHO MUKHA SVANASANA inches and index finger to the wall
LARGE SIDE STRETCH (R / L)
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