Sit on the ground with back straight and legs extended
come in front of you. Your legs and feet ought to be hip breadth apart and parallel.
Press the sitting bones within the floor and purpose the crown of your head to the ceiling to lengthen and straighten the spine.
Flexing your feet, press out through your heels.
Keep your palms on the ground adjacent to your hips for supporting your spine and quiet your shoulders down. Keep your body part straight however relaxed.
Ground your lower half firmly to the ground by relaxing the legs.
Hold this pose for twenty to thirty seconds.
The Benefits of Staff Pose:
Helps improve posture
Strengthens back muscles
Lengthens and stretches the spine
May help to relieve complications related to the reproductive organs
Stretches shoulders and chest
Nourishes your body’s resistance to back and hip injuries
Helps to calm brain cells
May improve functionality of the digestive organs
Creates body awareness
Helps improve alignment of body
Provides a mild stretch for hamstrings
Cautions
Do not practice this pose if you have a wrist or low back injury. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
Modification to the exercise:
Stretch the upper body in this pose, alter the pose as follows: interlacing the fingers, stretch out your arms forward, parallel to the floor. The palms should face away from you with thumbs in downward direction. Now inhale and raise the arms upward till they reach slightly behind the ears. Shoulders should be relaxed. This helps in opening up the chest and stretches the front of the abdomen.
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