The sixty ninth movement: straight stick with both legs adduction 1
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Straight stick with both legs adduction 2
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Straight stick with both legs adduction 1
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English Name: upward facing two foot staffpose, Sanskrit Name: dwipada Viparita Dandasana, dwipada means feet, Viparita means turning over, Danda means stick or crutch, a symbol, authority or punishment, as well as body and prone position
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Hindu believers lie face down on the ground in front of the true God, with their hands stretched out
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Yoga practitioners salute with a graceful inverted arch
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2
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The practice steps of leg adduction and straightening stick type lie on the mat, extend both arms backward, bend elbows, put palms under shoulders, point fingers back to feet, bend knees close to hips, exhale, raise head and trunk, put hands on the ground, bend elbows in turn, put them on the ground, lock fingers of both hands into a cup, and stretch legs in turn
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Keep breathing smoothly, raise the shoulders as much as possible, extend the spine, open the chest, tighten the hips, thighs and legs, control the extension of the core of the abdomen, and keep the legs as close to the midline of the body as possible
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The neck, chest and shoulders should be fully extended and the pelvic area raised as much as possible
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Before practicing the double leg adduction and straightening stick, Jia people should first master the practice methods of bending elbow and stretching leg
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Figure 4
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Auxiliary practice method of double leg adduction (1) with the help of the wall (2) with the help of the yoga chair (3) with the help of the pillow (4) with the help of the wall rope (5) with the help of the extension band (5) with the help of the double leg adduction (5) with the help of the exercise effect of the double leg adduction (5) with the help of the extension band In addition, this posture can well regulate the nervous system and has a good soothing effect on the spirit
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When you are in a bad mood, you can practice it
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The contraindications of straight stick with legs adduction are patients with cervical spondylosis and hypertension
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Try to avoid this posture
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For those with waist pain, try to practice this posture under the guidance of professional teachers
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