Ардха Уттанасана

Полунаклон вперед из положения стоя.

Ардха Уттанасана Техника выполнения:

  1. Встаньте в Тадасану (позу Горы). 
  2. На выдохе наклонитесь вперед и прижмите кончики пальцев рук к полу или к кирпичам по обеим сторонам от стоп. 
  3. На вдохе выпрямите руки в локтях. Не отклоняйте таз назад, ноги должны быть перпендикулярны полу. 
  4. Уводите корпус вперед, удаляя его от бедер и удлиняя тем самым пространство между лобковой костью и пупком. Это движение воспрепятствует излишнему прогибу в пояснице. 
  5. Отталкиваясь кончиками пальцев рук от пола, поднимайте грудину от коврика вверх и направляйте ее вперед к голове. 
  6. Смотрите вперед, но не сжимайте при этом область шеи. 
  7. Задержитесь в этом положение на несколько циклов дыхания. 
  8. Затем вернитесь в Тадасану.


Эффект

Удлиняет переднюю поверхность корпуса

Укрепляет мышцы спины и улучшает осанку

Стимулирует работу органов брюшной области

Противопоказания

При травмах шеи не поднимайте голову и не смотрите вперед
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