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Urdhva dhanurasana Yoga pose
Posture of the wheel
Step by step
Lie down on the floor on your back. The knees are bent, and the feet are spread apart, parallel. The heels are close to the glutes. You can also read more about how Yoga is has health benefits here or read more about Yoga for beginners here. Another great resource about Yoga can be found here.
Bend your elbows and put your hands on the ground on each side of the ears by bringing the adults near the shoulders. If you cannot lay your hands flat, simply drop your fingertips.
When exhaling, push in the hands and feet to lift the glutes off the floor. While still pushing in the hands, put the top of the head on the ground. Be careful not to compress the neck.
At the next expiration, pull the hips towards the ceiling and continue to push in your hands and feet. Straighten as much as you can and let your head swing in the air.
Work well with the legs to adjust your posture. Open your shoulders well. Make sure your feet stay aligned and your elbows do not come out of the body.
Keep the pose if possible, 5 to 30 seconds.
To get out of this pose, bring your chin back to the chest first and then down to the floor on your back. ** It is important to make a counter-posture after this pose. A forward flexion is appropriate, balasana (child’s posture) for example.
Gomukhasana Yoga pose
Posture of the cow’s head
Step by step
Sit down and adopt dandasana. Slide your left leg over your right knee and bring your left foot back to the right hip. The two knees are then aligned. Place the outer surface of the foot on the ground near the hip.
The spine is stretched, and the neck is long. The look is in front of you. Keep the pose on time for up to 2 minutes and then repeat the steps on the other side, inverting the legs.
Virabhadrasana I Yoga pose
Posture of the warrior I
Step by step
Take the tadasana posture. When exhaling, take a big step with your right leg towards the back of your carpet. The distance between the two legs should be the equivalent of the length of one leg. Swivel the toes of the right foot forwards and the heel is slightly raised from the ground.
Turn the hips to the left foot so that they are parallel to the front.
When inhaling, raise your arms to the sky, keeping them parallel to shoulder width. Roll your shoulder blades back and relax your shoulders.
Upon exhalation, the abdominals engage and the left knee bends. Go down slightly on your knee. The tibia is perpendicular to the ground and the right thigh is parallel. An angle of 90 degrees is formed.
The head remains in a neutral position and the gaze is fixed, stable, straight ahead. You can also tilt your head slightly backwards and look up to the sky. Maintain the pose for 30 seconds or 1 minute.
Repeat the same steps on the other side, this time with your right leg up front.