Бхарадваджасана

Поза, посвященная мудрецу Бхарадвадже.

БхарадваджасанаТехника выполнения:

  1. Сядьте в Дандасану (позу Посоха). 
  2. Согните ноги в коленях и расположите стопы слева от таза, колени смотрят вперед. 
  3. Положите левую лодыжку на свод правой стопы. 
  4. Если в этом положении левая седалищная кость окажется выше правой, выровняйте таз с помощью сложенного одеяла, поместив его под правую ягодицу. На выдохе поверните корпус вправо. 
  5. Поместите левую ладонь на правое колено, а кончики пальцев правой руки расположите за тазом на уровне правой ягодицы. 
  6. Втягивайте нижнюю часть левой лопатки и отводите правое плечо назад. 
  7. Пребывайте в позе в течение 5 циклов дыхания, удлиняя позвоночник и направляя к полу левое бедро. 
  8. Вернитесь к центру и повторите скручивание в другую сторону.


Эффект

Укрепляет позвоночник, плечи и таз

Оказывает массирующее воздействие на органы брюшной полости

Облегчает боли в пояснице, шеи, а также боли при ишиасе

Облегчает стресс

Улучшает пищеварение

Особенно рекомендуется во второй триместр беременности, поскольку укрепляет поясницу

Оказывает терапевтическое воздействие при синдроме запястного канала

Противопоказания

Диарея

Головная боль

Высокое кровяное давление

Низкое кровяное давление

Бессонница
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