Translation: Awkward pose
known also as the Chair
Pose
From a standing position, with the legs together or hip width
apart, slowly bend the knees.
Stretch the arms up over the top of the head.
Clasp the
hands together or keep them shoulder width apart.
This is a good yoga posture to strengthen the
quadriceps
and knees.If you have a knee problem be careful. Don't
bend the knees beyond the point of mild discomfort.
This is an excellent yoga posture to do in the
Sun
Salutations
especially if you have low back problems. Entering a mild
Chair
Pose (Less than the on the way up and the way down
will greatly relieve
pressure and tension around that area. It
may mean the difference between your
lower back feeling
good or the lower back being aggravated.
Tips
Try placing something under the knee or above it on the leg
that is on the mat
if your knee is injured or uncomfortable.
Hyper extend the knee that is bent in
front of you. Relax
forward and the knee is stretched, the posture may be more
comfortable.
It is hard to stabilize the muscles on the
inside and outside
of the knees. If you prefer add some distance between the
feet. It is easier to evenly distribute the weight over the feet
when this is
done. The feet can be taken as wide as hip
width apart.
This pose increases strength, balance and stability. The Hamstrings, quadriceps, gluteals, and the erector muscles of the back are exercised and strengthened. The erector muscles contract isometricly to keep the normal curvature of the spine. The anterior lower leg muscles get toned. These include the tibialis anterior, extensor halluscis longus, extensor digitorum longus, and peroneous tertius. This group of muscle primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.
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