EXTENSIONS TO THE REAR TO THE GROUND
The start of the sequence heats up the body enormously, this part is very important not to injure yourself and the second part offers three great postures of back bends on the ground.
On a physical level, back extensions are the perfect remedy for those long, stooped forward poses during the day. They stretch the front of the body and release the tensions that have built up there.
They massage and oxygenate the viscera, also promote digestion because the digestive organs are stretched and at the same time massaged and compressed by the soil and muscular effort. They stretch the abdominal muscles and increase the flexibility of the spine. They tone the spinal nerves and increase vitality throughout the body and open up the rib cage, thus improving breathing capacity.
Depending on the postures, the opening of the shoulders is more or less requested, but the extension must always be distributed harmoniously over the entire spine to avoid overexploiting the lumbar region at a single point.
On the mental level, backward extensions push us to overcome our fears, energize us, open us to the unknown and invite humility. They develop self-confidence and optimism, allow you to open up to life and face worries with more joy.
The back bends on the ground particularly lead to more confidence because the foundations are easy to perceive in return of force and allow to find a stronger upward energy.
Thematic sequence on the rear flexes on the floor which stretch the entire front of the body and release tension. They massage and oxygenate the viscera, promote digestion, stretch the abdominal muscles and increase the flexibility of the spine. They improve breathing capacity and push us to overcome our fears, give a boost of energy and invite humility. They develop self-confidence and optimism.
|| SUPTA VIRASANA with bolster or MATSYASANA on bricks if 60-minute course
VIRASANA, brick Advanced: without brick
- TORSION of hand / knees opp. + Hand opp. on the sacrum (R / L)
- LITTLE CAMEL, fingertips on the ground behind the buttocks and lift the chest / sky Beginners: fingertips / brick
PLANK to free the back of the knees
- AMVIRstraighten
AMS,the legs
- walk feet to hands
TADASANA retro explanations of the pelvis
- bend the knees, tailbone forward, the weight of the body in the front of the heels, straighten the legs 3x
SURYA VINYASA
- course 60 min. : 6 sun salutations
- || lesson 90 min. : 8 Sun
Salutations UTTHITA TRIKO, upperhand / thigh of front leg passing through behind back (R / L)
➞ VIRA II
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