The Sanskrit word Chandra refers to the brightness of the moon. In a pose as Ada Chandra (Half Moon Pose), extending his torso in one direction and the leg up on the other draws a line representing the flat edge of a crescent, while energy outstretched arm and leg support they radiate like spokes in the night sky. Crescent Pose is a great lasagna to learn to balance and grow awareness of what may seem at first glance a disorienting position. By which you can also alleviate the problems of the lumbar, sacral pain relief, sciatica and low back pain. Note, however, that Outhit Tritons (Extended Triangle Pose) is both input and output for Ada Chandra, you need to feel comfortable with this pose first. Because external rotation of the supporting leg, opening the chest and lateral extension of the spine, Ada Chandra is like a triangle version of balance, and you may just find that triangle improvement due to the Crescent.
The idea of WW"shine" on a balance pose may seem out of reach. But I found that if you focus on creating stability in their supporting leg, hip, shoulder blades and tailbone, will have a solid foundation to expand and grow in all directions. Changes here will help you build that foundation so that you can balance with confidence and shine in all directions. In the first variant, with his back against the wall, you can experience how the installation without having to struggle to maintain balance; in the second variant, which it will focus on the section between the torso and upper leg in opposite directions. In the final installation, you can put all the elements together, so that the strength and stability, which can stretch and expand like a bright moon.
Pose Benefits:
Help for some types of back pain
Strengthens the back, legs, hips and abdomen
Increases the flexibility of the muscles of the spine
Eases premenstrual tension
Contra-indications:
hip or knee recent
osteoporosis
High eyestrain (avoid looking up) or blood pressure
The big Wall
Doing this posture with your back against a wall gives you the opportunity to feel the way without much of the challenge of balance, allowing you to work in alignment and muscle actions in the legs, hips, back and shoulders. The wall can also alleviate any fears of being left behind, and thus increase confidence in the pose.
For this variation recommend the use of a hand block. The block is useful if you have a stiff back or hamstrings. In essence, it raises which can increase your torso plant and experience the lightness and sense of the expansion of Ada Chandra.
To begin, stand with your back against a solid wall. Step feet apart, place a block between the outer edge of the right foot and the wall, and extend your arms to the sides. Turn the foot and right leg 90 degrees so that the inner edge of the foot is parallel to the wall. Turn toes of the left foot slightly, but keep the back of the left heel in contact with the wall. Exhale and extend the trunk on the right leg and place your right hand on the block, and enter the triangle pose. Bend the right leg deep, and half step left foot to right foot while the right hand road and block about a foot (or more if high) forward moves. Straighten and strengthen the left leg and keep your right leg to lift the left leg until your foot is slightly above the basin. Turn your right knee to target small right toe, pulled thigh and straighten the right leg.
Press your left femur and heel against the wall. The extension of the back of his left heel along the wall of his head stretching her chest below the left heel. Pull your shoulders back and extend the left arm in line with the right arm.
You feel free and light? Or you relaxed muscles, collapsed in the chest, and bowed the knee to balance foot? To extension, inhale while stretching his coccyx and buttocks to the left foot. Turn your chest toward the ceiling and the left side of the waist to the wall. His head and left shoulder, arm and heel must be on the wall. His right buttock can also play, but do not lean on the wall.
To exit the position, exhale and bend the knee deep right. Now back with the left leg to place the left foot on the floor. Put your right hand on his right ankle and stretch both legs, returning to Outhit Tritons. Let inhalation, and repeat on the left side.
Up and out
In this variant, the wall does not contribute to balance as much as he gives up something high to sink in, helping to bring more life into the leg elevated and aligned with the spine. Stand with the outer edge of your left foot against the wall and step feet apart so that the distance between them is a bit less than it would be for Triangle. His body is perpendicular to the wall this time, do not lean against it. Turn the right foot 90 degrees to the wall. Place a block on the outside of his right foot. With his right hand on the block and the bent right knee, left foot step forward on the right foot, and move the block to the front of 12 inches or more. Then lift your left leg and place the left foot on the wall. Support the left hand on left hip with elbow bent.
Take a look at the two legs to ensure that it is properly configured. The left foot should be slightly higher than the left pelvis and parallel to the ground, with the right heel side deposit online. The right leg should be perpendicular to the ground. If not, you may have to step in the right foot closer or further away from the wall. Finally, take the back of your head in line with your buttocks.
Once you have registered, bending both knees. Turn the right leg for his ball on the right end points. Inhalation, pull the kneecap and right quadriceps while stretching his right leg, keeping the rotation. Now push your left foot on the wall and straighten the left leg by pressing the front of the back of the thigh. While stretching the Achilles tendon and heel left inside wall with the foot flexed, extend to the entire back of the buttocks of the left leg toward the wall. Now expand your chest and torso wall.
Moreover, bending the right knee and turn the right leg while extending the buttocks toward the wall, away from your head. Extend the right knee, keeping the buttocks and outer right thigh, turning to the wall while pulling muscles of the right thigh from the knee to the hip. Repeating this will help to build and strengthen the legs and hips, so instead of sinking into the joints of the hip and knee support lifting the spine. Move your shoulder blades forward on his chest, breathing, and turn your chest toward the ceiling. If you feel balanced, turning his head to look.
You can hold the pose for 30 seconds to one minute; down, exhale and bend the right leg, left foot step down on the wall, and straighten your legs before getting up. Now turn around and repeat on the other side.
by yourself
In making the final pose without the support of a wall, body alignment behind you learned in the first variant with raised leg alignment he has learned in the second combined. The back of the body must be strong to withstand the wall did. The supporting leg and blades hip and shoulders should be firm to help you balance.
Start by entering Outhit Tritons. Then enter the pose he made for variations. As you inhale, extend your left leg completely and look forward (not ground), chin in line with the sternum. Lengthen the chest on the right for the right armpit comes directly from the right hand.
Keep the left leg completely straight and your business to the inner face of the left thigh, inhale and lift your left leg toward the ceiling. Reaching out his left thigh with the heel inside, broaden the base of the left foot, and extend to the entire back of the left leg. Start with the foot flexed and press through your big toe.
Balance the weight evenly on the four corners of his right foot, turn right leg and pull the quadriceps while stretching the right leg. Refine leg work by cutting the outside of the right hip, buttocks, and coccyx back of your head without pulling the left forward or backward leg.
Now extend your torso to the right while resting right armpit to the front near the right thigh. Inhale and extend your left arm toward the ceiling; use the pull left arm to draw the left chest near the right arm. Roll your shoulders toward your chest, and open the chest when the trunk is turned toward the ceiling. As you inhale, pull your shoulders back, the way he did when he had the wall behind you and turn your chest up. If it feels firm, turning his head to look over his hand. With your legs, hips, spine and shoulders aligned, you can lengthen the lower back, your upper leg and torso extends away from each other.
To exit the position, bend the right knee and back deep left leg to take a big step back with your left foot. Straighten the right leg and return to Outhit Tritons. Repeat in the other side. See if you can keep part of the opening of the Crescent Pose at the end of the triangle so that the quality of the firmness of radiation and expansion of Ada Chandra becomes accessible in all yoga lasagnas.
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The idea of WW"shine" on a balance pose may seem out of reach. But I found that if you focus on creating stability in their supporting leg, hip, shoulder blades and tailbone, will have a solid foundation to expand and grow in all directions. Changes here will help you build that foundation so that you can balance with confidence and shine in all directions. In the first variant, with his back against the wall, you can experience how the installation without having to struggle to maintain balance; in the second variant, which it will focus on the section between the torso and upper leg in opposite directions. In the final installation, you can put all the elements together, so that the strength and stability, which can stretch and expand like a bright moon.
Pose Benefits:
Help for some types of back pain
Strengthens the back, legs, hips and abdomen
Increases the flexibility of the muscles of the spine
Eases premenstrual tension
Contra-indications:
hip or knee recent
osteoporosis
High eyestrain (avoid looking up) or blood pressure
The big Wall
Doing this posture with your back against a wall gives you the opportunity to feel the way without much of the challenge of balance, allowing you to work in alignment and muscle actions in the legs, hips, back and shoulders. The wall can also alleviate any fears of being left behind, and thus increase confidence in the pose.
For this variation recommend the use of a hand block. The block is useful if you have a stiff back or hamstrings. In essence, it raises which can increase your torso plant and experience the lightness and sense of the expansion of Ada Chandra.
To begin, stand with your back against a solid wall. Step feet apart, place a block between the outer edge of the right foot and the wall, and extend your arms to the sides. Turn the foot and right leg 90 degrees so that the inner edge of the foot is parallel to the wall. Turn toes of the left foot slightly, but keep the back of the left heel in contact with the wall. Exhale and extend the trunk on the right leg and place your right hand on the block, and enter the triangle pose. Bend the right leg deep, and half step left foot to right foot while the right hand road and block about a foot (or more if high) forward moves. Straighten and strengthen the left leg and keep your right leg to lift the left leg until your foot is slightly above the basin. Turn your right knee to target small right toe, pulled thigh and straighten the right leg.
Press your left femur and heel against the wall. The extension of the back of his left heel along the wall of his head stretching her chest below the left heel. Pull your shoulders back and extend the left arm in line with the right arm.
You feel free and light? Or you relaxed muscles, collapsed in the chest, and bowed the knee to balance foot? To extension, inhale while stretching his coccyx and buttocks to the left foot. Turn your chest toward the ceiling and the left side of the waist to the wall. His head and left shoulder, arm and heel must be on the wall. His right buttock can also play, but do not lean on the wall.
To exit the position, exhale and bend the knee deep right. Now back with the left leg to place the left foot on the floor. Put your right hand on his right ankle and stretch both legs, returning to Outhit Tritons. Let inhalation, and repeat on the left side.
Up and out
In this variant, the wall does not contribute to balance as much as he gives up something high to sink in, helping to bring more life into the leg elevated and aligned with the spine. Stand with the outer edge of your left foot against the wall and step feet apart so that the distance between them is a bit less than it would be for Triangle. His body is perpendicular to the wall this time, do not lean against it. Turn the right foot 90 degrees to the wall. Place a block on the outside of his right foot. With his right hand on the block and the bent right knee, left foot step forward on the right foot, and move the block to the front of 12 inches or more. Then lift your left leg and place the left foot on the wall. Support the left hand on left hip with elbow bent.
Take a look at the two legs to ensure that it is properly configured. The left foot should be slightly higher than the left pelvis and parallel to the ground, with the right heel side deposit online. The right leg should be perpendicular to the ground. If not, you may have to step in the right foot closer or further away from the wall. Finally, take the back of your head in line with your buttocks.
Once you have registered, bending both knees. Turn the right leg for his ball on the right end points. Inhalation, pull the kneecap and right quadriceps while stretching his right leg, keeping the rotation. Now push your left foot on the wall and straighten the left leg by pressing the front of the back of the thigh. While stretching the Achilles tendon and heel left inside wall with the foot flexed, extend to the entire back of the buttocks of the left leg toward the wall. Now expand your chest and torso wall.
Moreover, bending the right knee and turn the right leg while extending the buttocks toward the wall, away from your head. Extend the right knee, keeping the buttocks and outer right thigh, turning to the wall while pulling muscles of the right thigh from the knee to the hip. Repeating this will help to build and strengthen the legs and hips, so instead of sinking into the joints of the hip and knee support lifting the spine. Move your shoulder blades forward on his chest, breathing, and turn your chest toward the ceiling. If you feel balanced, turning his head to look.
You can hold the pose for 30 seconds to one minute; down, exhale and bend the right leg, left foot step down on the wall, and straighten your legs before getting up. Now turn around and repeat on the other side.
by yourself
In making the final pose without the support of a wall, body alignment behind you learned in the first variant with raised leg alignment he has learned in the second combined. The back of the body must be strong to withstand the wall did. The supporting leg and blades hip and shoulders should be firm to help you balance.
Start by entering Outhit Tritons. Then enter the pose he made for variations. As you inhale, extend your left leg completely and look forward (not ground), chin in line with the sternum. Lengthen the chest on the right for the right armpit comes directly from the right hand.
Keep the left leg completely straight and your business to the inner face of the left thigh, inhale and lift your left leg toward the ceiling. Reaching out his left thigh with the heel inside, broaden the base of the left foot, and extend to the entire back of the left leg. Start with the foot flexed and press through your big toe.
Balance the weight evenly on the four corners of his right foot, turn right leg and pull the quadriceps while stretching the right leg. Refine leg work by cutting the outside of the right hip, buttocks, and coccyx back of your head without pulling the left forward or backward leg.
Now extend your torso to the right while resting right armpit to the front near the right thigh. Inhale and extend your left arm toward the ceiling; use the pull left arm to draw the left chest near the right arm. Roll your shoulders toward your chest, and open the chest when the trunk is turned toward the ceiling. As you inhale, pull your shoulders back, the way he did when he had the wall behind you and turn your chest up. If it feels firm, turning his head to look over his hand. With your legs, hips, spine and shoulders aligned, you can lengthen the lower back, your upper leg and torso extends away from each other.
To exit the position, bend the right knee and back deep left leg to take a big step back with your left foot. Straighten the right leg and return to Outhit Tritons. Repeat in the other side. See if you can keep part of the opening of the Crescent Pose at the end of the triangle so that the quality of the firmness of radiation and expansion of Ada Chandra becomes accessible in all yoga lasagnas.
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