How Head to Knee Yoga Pose
Knee-header Pose - Janus Sisals (pure-SHAH-Such Nu-JA-nook) - is a deep forward bend that calms the mind and relieves stress. Often practiced Seated Forward Bend (Fascinations) is generally practiced at the end of a sequence, when the body is warm, to prepare the body for turns later.
Its name comes from the Sanskrit three words:
"Ender" - which means "knee"
"Sirs" - which means "head"
"Lasagna" A- to "pose"
Although sometimes translated as "Head-to-Knee Pose", it is important to note that touch your head to your knees are not the most important part of the pose! Instead, the long maintaining your torso in all pose help bring a deep stretch of the hamstrings and back without too much rounding of the spine, which can cause injury.
Benefits of Ender Sisals
Before you've practiced, the theory is useless. Once you've practiced, the theory is obvious.
David Williams
Ender Sisals provides a gentle spinal twist that extends deep hamstrings, the English, and spine. Calms the mind, relieve anxiety, fatigue and mild depression. It is also known to be therapeutic for high blood pressure and insomnia. This posture stimulates and massages the liver and kidneys, helping to improve digestion and alleviate digestive disorders. It can also provide relief from discomfort and menstrual symptoms of menopause.
precautions
Avoid practicing this posture if you suffer from asthma or diarrhea. Students with back injuries or knees should not practice this pose with the guidance of an experienced and competent teacher. Always work within their own range limits and capabilities. If you have health problems, talk to your doctor before practicing yoga.
instructions
Sit on the edge of a farm coverage, with your legs extended in front of you raise staff (Bandsman). Fold the sole of his left foot on the inside of his right thigh.
Align the center of his chest with the right leg (a turn light). Keep the long column, exhale as you hinge forward from the hips sometimes in the right leg. Imagine your torso to come to rest on the right thigh, instead of reaching the nose of the knee (therefore bend at the waist). Draw the right leg down and flex your foot.
Keep the tibia, ankle or foot of the right leg. You can also wrap a yoga strap or towel around the sole of his right foot and hold it firmly with both hands.
Keep the front of his long torso; Do not round your back. Let your stomach touches the thigh and then his chest. His head and nose must touch the last stage.
With each inhale, lengthen the front torso. With each exhalation, double deep.
Hold for 30 seconds. To release the pose, draw your tailbone toward the floor as you inhale and lift your torso. Extend the left leg. Repeat the pose on the other side.
Modifications and variations
Ender Sisals can be a calming effect poses and conditioner when practiced correctly. With regular practice, hamstrings and groin muscles loose. Be sure to take slowly and never force yourself into the pose. Try these changes to find a variant of installation works for you:
If the hamstrings and lower back are tight, place a rolled blanket or yoga mat under the knee of the extended leg.
If you can not comfortably grip the foot or ankle of the extended leg, use a yoga strap. Wrap the strap around the foot of the extended leg and hold with both hands.
While it is easy to shake hands around the foot of the extended leg, you can deepen the pose by placing a block to the foot and stays in place.
For a greater challenge, you can expand the angle between the legs more than 90 degrees.
Some styles of yoga vary the hand position of the buckle, and placement of the foot heel leg bent. Note that there is no right or wrong change - but if you are in a class, follow the instructions of your teacher gives. He or she taught him this way for a reason!
advice
Ender Sisals can bring a deep stretch in the hamstring and groin when practiced in correct alignment. Keep in mind the following when this posture is practiced:
Make sure the front of your torso remains long in any installation. No matter if your head hits the knee! Drop your head down and round your spine and exaggerated damage to the back, hamstrings and groin. Instead, be sure to bend from the hip, not the waist. Use a strap around your leg extended foot if necessary. Then work on keeping your torso soon as you bend forward.
Work towards her belly to her thigh first, instead of taking the head to the knee.
Never force a bend forward. When using a strap, be careful not to pull too hard to pull forward. I only got as far as possible, keeping the spine long. You may not go as far as he was used to, but it is more important to maintain the integrity and alignment of the spine touching knees with the nose!
Forward bend easily
Stretching in Ender Sisals can be a great way to make known their thoughts of strength and limitation. When faced with stiffness and tension, it can be easy to think you can force your way through the blocks. Instead, allow yourself to be exactly where you are at the moment. It forcing a fold forward only cause greater rigidity and strength. Remember to breathe easily and evenly. Let your thoughts settle and turn inward. As is present at the time, your body will start to open naturally and without resistance.
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