Basic sitting postures with benefits

Basic sitting postures with benefits

JANU Sirsasana: Correct placement of feet

The back straight, legs extended steadily forward. Fold the right leg at the knee and put his foot to the heel of the right groin and the front foot touches the left thigh. Turn the foot to the bottom of the foot up and push the back of the knee at an obtuse angle with the body shape. This position will be difficult at first, do not force. Place a folded blanket under the knee and also under the hips. Gradually the knee can not go further back. Keep the foot correctly positioned.

JANU Sirsasana: Correct, perfect posture

Having positioned the foot and right knee, stretch the left leg where the leg firmly on the carpet. Adjust the heel firmly and stretch the toes. (The heel gently around the ankle.) Now, inhale and bend forward to pull the right leg, catching the foot with both hands if possible. Beginners need only look as far as they can without rounding your back. If this attitude is correct and fully completed, the body rolls forward over the extended leg, absolutely flat from the tail bone to the head. Keep breathing as normally as long as you can. Breathe, let the handle, flexible, stretch their legs and relax. Repeat on the other side.

Wrong attitude JANU Sirsasana

The heel is not positioned against his thigh. The knee is not extended as far as possible, an obtuse angle. The back is arched and curved because the pelvis is jammed and unable to properly remove. Instead of a smooth, full-stretch to the spine, lumbar is overloaded and the rest of the spine narrowed. The left leg is flat on the floor.

TRIANG MUKHAIPADA Paschimottanasana: Sitting, leaning forward forms on a bone

This approach generally follows the previous one. Sit with your legs outstretched. Fold the right leg, then the right foot is near the right hip. The toes should point back. Press right calf against the right thigh. The agency will consider in this position as a small folded towel under the left buttock to keep the hips and stretch before and even expanded. Keep the left foot with both hands, breath and lean forward with both knees together while stretching forward on the right leg. Many students find it difficult in this position to accommodate the foot of the outstretched leg. Do not despair. Keep the knee, shin or ankle, and sit down, breathe deeply, in which position best represents your extension. If the back is tight and the spine rigid, it will take time. Either the right to keep his leg bent. Repeat on the other side.