Toolil istumine võib tunduda väga lihtne ja mugav. Aga istumine kujuteldaval toolil võib olla hoopiski keerulisem. Ja see on täpselt see, mida me teeme Utkatasana asendis - me kujutleme ette, et istume toolil. Sõnasõnaline tähendus Utkatasana`st on tugev poos või võimas poos.
Sanskriti keelne tähendus: Utkat = intensiivne-võimas, Asana = kehahoiak-poos-asend.
Seda asanat hääldatakse sanskriti keeles: U-t-kat-Asana.
Sa pead lihtsalt natuke avaldama otsustusvõimet ja kindlust enda sees, et hoida tooli poosi. Kindlasti enne tegema hakkamist loe läbi ka vastunäidustused!
Kuidas teha Utkatasana`t:
1. Seisa sirgelt, jalad veidi harkis.
2. Extend your hand forward, your palms facing down. Do not bend your knees yet.
3. Now bend your knees and at the same time let down the pelvic floor, as you already imagine, as you sit on the chair.
4. Feel comfortable or at least try to be comfortable! To get a better feel for the chairs of the chair, imagine how you read a newspaper or you type something on the laptop while sitting in your place.
5. Make sure you hold your hand parallel to the ground.
Sit consciously straight and stretch your back further. Relax at the same time.
7. Breathe freely and browse through your newspaper pages, enjoying both national and international news.
8. But now I'm getting deeper and deeper - the chair moves progressively lower, as well as moves down to you. Make sure your knees do not move the forearms forward.
9. Go down slowly and now sit in Sukhassan's posture (with a cross with legs). If you want, you can also throw your back and rest.
Tip from Sri Sri Yoga experts: Laugh all the time - this helps you keep your poses better. It's a good idea to do all the standing backs in the chassis in the chassis, then it's easier to start the pose of the chair Seating or Lying.
Tooliasendi kasutegurid:
• Exercise works well on the back, hip and chest muscles.
• Helps strengthen the lower arm.
• Tonizes the muscles of the thigh, ankles, legs and knees.
• Balances the body and gives confidence.
Contraindications for this exercise:
• Ära harjuta seda joogapoosi, kui Sul on krooniline põlvevalu, artriit, või oled nikastanud oma pahkluud; või valmistab probleeme põlv või oled vigastanud põlvesidemeid. Samuti peavalu või unetuse korral ole selle poosiga ettevaatlik.
• Eriline ettevaatus ja asendi õrn juhtimine on vajalik menstruatsiooni ajal või kui on valu alaseljas.
Vaata kõiki - Standing Yoga Postures
>><< One-Legged Forward Bend <<Puuasend >>
Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at info@srisriyoga.in.
