Прасарита Падоттанасана

Наклон вперед с широко расставленными ногами.

Празарита Падоттанасана

Техника выполнения:

  1. Встаньте в Тадасану.
  2. Расставьте ноги на две с половиной ширины плеч.
  3. Пройдите руками назад, чтобы они оказались под плечами.
  4. На вдохе выпрямите позвоночник, на вдохе перенесите ладони на одну линию со стопами. 
  5. Задержитесь на 3 цикла жыхания.


Вариация:

Зафиксируйте таз и пройдите руками вперёд. Слегка согните правое колено и захватите левой рукой правую лодыжку снаружи. Разверните грудь вправо, одновременно уведите назад внутренние бёдра, растягивая правую руку. 


Эффект

Укрепляет и удлиняет позвоночник, внутренние и задние поверхности ног

Стимулирует работу органов брюшной полости

Успокаивает нервную систему

Облегчает слабые боли в спине

Противопоказания

При проблемах с нижней частью спины не следует выполнять полный наклон
Рассказать друзьям:
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