![]() Keep lifting your sitting bones to the ceiling as you stay for five breaths, noticing the sensation of lengthening in your inner right thigh. Come to rest on the side of your head and on the outside of your right shoulder, and walk your left hand forward overhead slightly, but still keep it resting on the ground. OpeningĪs you continue to exhale and lower your right hand, thread your right arm under your left, reaching your right fingertips out to the left. You may want to have one or two blocks and a folded blanket on hand. Do the entire sequence on the right side before switching sides. ![]() It’s a great warm-up for sun salutations or it can serve as a stand-alone practice. This 15- to 20-minute sequence focuses on gate pose as well as other movements that share its components. (Shallowly breathing high up into the upper chest, and thus scrunching our shoulders up to our ears, is unfortunately an unconscious habit for many of us.) Side bending is also a great way to help you breathe more deeply. It stretches the adductors and strengthens and lengthens the lateral flexors of the spine (including the internal and external obliques), muscles that are integral to functional core strength. Maybe that’s because it’s not “sexy”-it doesn’t require seemingly superhuman feats of strength or flexibility.īut this unsung hero has a lot going for it. It’s generally not one of the poses used to advertise yoga’s benefits, and it certainly isn’t one of the most recognizable. When was the last time you were in a class in which gate pose ( parighasana) was the focal point? That’s what I thought.
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