Ardha = Half | Pascimottanâsana = The East, the crowbar(pliers) | Âsana = The posture
Ardhapascimottanâsana = The posture of half a crowbar(pliers) or of 1/2 stretching eastward
Ardhapascimottanâsana A posture is which prepares in PascimottanâsanaThe posture of the crowbar(pliers) or the stretching eastward.
Physiologically, she(it) stretches ischio-jambiers and psoas illiaques, softens hips, vertebral column, has an impact on loins, belly
Energétiquement, stimulate Muladhara chakrâ, the chakrâ of the base, the chakrâ root, the chakrâ 1st was situated at the bottom of the vertebral column. Clean and stimulates nadî (channels(canals) of energy) Ida (to the left) and Pingala (to the right).
Sit down legs lengthened(stretched out) in front of one, toes of two feet towards one. Fold the right leg, put down(deposit) it on the ground, the heel against the perineum.
Put both hands behind one, near buttocks, fingers towards the back.
Contract the base- Muladhabandha - (Contraction of the anus), to contract slightly the low stomach, the very right(straight) back. Kechari mudrâ ( Turned(Returned) language(tongue)), to close eyes and to visualize(display) the Full moon in the mental space.
Expire - to lower(to go down) the bust towards the lengthened(stretched out) leg
Inspire - to recover by raising arms above the head, the joined(contacted) hands - Hold the breath a few moments
Expire - to lower(to go down) towards the tense leg and to catch, according to the flexibility, the knee, the calf, the ankle, the foot and best, to pick the big toe with the thumb(inch) and the index.
Chin in the breastbone - Put the forehead(front) in the knee
Raise arms to free the zone of the heart.
Inspire on 4 time(weather) - Hold the breath 16 time(weather) - Visualize(Display) the Full moon - Pronounce mentally the sound YAM In sequences or continuously, then expire on 8 time(weather)
Make the breaths 3, 6, 9 times..
At the end of the last expiration, to raise the head (always closed eyes, Full moon, YAM)-
Inspire - to recover by raising arms above the head, the joined(contacted) hands - Hold the breath
Then expire, lower(go down) arms by sides and abandon(give up).
Begin again the same process with the folded left leg. Replace the display(visualization) by the Full Sun - the sound RAM
Then, lengthen(stretch out) on the back, observe and savor.
Breaths: 1/4/2 in the axis
Mantrâ: YAM to the left ¦ RAM to the right
Mudrâ and bandha: mulabandha - kechari mudrâ - shambavi mudrâ
Duration of the practice: of 5 mn in a gathika (25 mn)
If you meet problems of flexibility of the back and the hips, keep(guard) the head aligned in the vertebral column without chin in the breastbone.
When the flexibility will be ready(in position), the head can then settle(arise) on the knee.
Possibility of putting glutei on a towel(briefcase) or a small pillow.
Friday, October 7th, 2011
- By NataYoga
- Published in: THE POSTURES