In Sanskrit, uttana adasana means to stretch or lie face up on the ground, and Pada means legs
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The practice steps of arching back and stretching legs lie on the cushion surface, feet together, exhale, arching back to open the chest, leave the cushion surface, at the same time, extend the neck, move the head to the back as far as possible, until the top of the head is against the cushion surface
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If it is difficult for beginners to put the top of the head on the cushion surface, they can try to open the chest cavity, extend the head to the distance, and then keep it
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If the head is still relaxed on the cushion surface, with another exhalation, lift your legs up to 45-50 degrees with the opposite side, extend your arms forward, put your hands together, and try to be parallel to your thighs
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Auxiliary practice method of arched back leg extension (1) auxiliary practice method with the help of Yoga brick and stretching belt (2) auxiliary practice method with the help of pillow (3) auxiliary practice method with the help of yoga chair, pillow and yoga brick (4) auxiliary practice method with the help of Yoga chair and stretching belt (5) auxiliary practice method with the help of yoga ball (5) Benefits of arched back and extended leg posture: this posture can well open the chest, strengthen the spine, neck and back, stimulate the thyroid system, strengthen the strength of the abdomen in an extended state, effectively strengthen the abdomen, and strengthen the legs and knees at the same time
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The contraindications of arched back and stretched leg are Jiaren with cervical spondylosis and lumbar disc herniation
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Try to avoid practicing this movement, or practice it under the guidance of professional teachers
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Jiaren during menstruation should not practice this posture, which will cause abdominal contraction, pressure and burden
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