How To Perform:
- ?From standing shift your weight onto the left leg.
- Bend the right leg, lifting the foot and cross your right thigh over your left.
- Hook the right foot around the left calf.
- Bring the arms out in front.
- Cross the left arm over the right and bring the palms to touch.
- Lift the elbows while keeping the shoulders sliding down the back.
- When a steady balance is maintained, twist the upper torso to face left and crunch towards your right knee.
- Place right elbow on the inner (medial) side of the right knee.
- Repeat on the other side.
Beginners: If you have trouble with the balance, rest your backside on a wall. If you can?t hook the lifted foot around the calf, cross at the ankle as shown.
Advanced: Start to come into a forward bend, bringing the elbows in front of the knees. Bring the thumbs to your third eye.
?
Benefits
- Strengthens and stretches the ankles and calves
- Stretches the quadriceps, hip flexors, shoulders, and upper back muscles
- Improves concentration
- Improves sense of balance
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