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In this movement, the muscles on the top of the feet, ankles, shins, hamstrings and buttocks are stretched. The muscles that run the entire length of the spine are lengthened as well as the muscles of the shoulder girdle. As the head is lower than the heart in this movement, the Nervous System is soothed, and the heart muscle is rested.
Begin by sitting on your heels in vajrasana.
Widen your knees one by one, keeping your toes together. Quietly walk your hands out in front of you, until your arms are straight. Exhale and bring your forehead towards the floor.
It is more important to keep your spine in alignment than it is to get your forehead on to the floor.
Have your hands as in Downward Facing Dog, with your fingers evenly spread, and your thumb and index finger mounds pressing in to the mat. Lift your underneath elbow upwards, while keeping your arms straight, and move your outer upper forearms on to your forearm bones.
Lengthen your spine by moving your buttocks back toward the back of your mat, and moving the crown of your head towards the front of your mat. If you can't bring your buttocks on to your heels, you may wish to place a rolled up blanket under your buttocks. Press the tops of your feet, shins and knees in to the floor evenly, while moving your outer ankles and shin bones in toward your midline.
To come out of the pose, lift your trunk and walk your hands back toward your knees. Bring your knees together, place your hands on your thighs and come to sitting in vajrasana. Breathe in the feeling of calmness that this pose induces.
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Forward Facing Hero Pose - Adhomukha Virasana yoga para niños | |
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| How-to & Style | Upload TimePublished on 30 Jul 2012 |
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