Sitting and standing prelude is one of the 15 postures written in the light of hada yoga.
The original text is as follows: straighten your legs like a stick and grasp your toes.
Put your head on your knees.
This is paccimasana [Paschimottanasana].
” Sitting and bending forward is the most common yoga posture.
Helps stretch the entire back of the body to increase flexibility.
Folding inward in this way also brings spiritual peace.
Asana benefits sitting, standing and bending forward is considered to be one of the most important asanas because it affects some of the most important body functions.
Stimulate abdominal organs by massaging the abdominal area: stimulate the intestines and stomach and improve digestion.
Peristalsis gets power, so constipation is cured.
If you practice this posture often, the excess abdominal fat will disappear.
Abdominal muscles are strengthened.
The liver, kidney and pancreas are activated.
The entire spine is activated and stretched: the space between the vertebrae widens, giving more space to the nerve bundles.
Increased blood flow to the spinal cord activates the entire nervous system, thereby restoring vitality.
The diaphragm is strengthened and the lymphatic circulation is positively affected.
The immune system is strengthened.
In standing forward flexion, we place the spine in a horizontal position and the heart below.
By holding this position for a long time, you can massage the heart, spine and abdominal organs.
You will feel relaxed and calm.
Walking stick sitting, inhale, raise your arms over your head, exhale, bend forward until your back begins to bend.
Stop here and grab your feet.
If not, grab the ankle or calf.
Hold here, inhale, and pull yourself forward by bending your elbows slightly outward.
Exhale deeper into the forward bend.
If you can, put your upper body on your thighs.
Hold for 1 to 5 minutes.
When bending forward, try to keep your back straight.
When your back is bent, stop and grab your feet, ankles or thighs with your hands.
Keep breathing evenly.
Straight back is very important here! When grasping the foot, ankle or calf, make sure to grasp from the outside.
This keeps your shoulders open.
Make sure to breathe regularly for a long time when bending forward.
Coordinate movement and breathing.
Inhale and focus on lengthening the back and spine.
As you exhale, focus on hip flexion, forward bending, and letting go.
Tip: be sure to keep your back straight! When you find yourself bending back to lower, take a small step back.
Make sure to bend forward from the lower back.
If you start with your shoulders, you will hunch.
So learn to bend from your hips and extend your arms from your shoulders.
The back will become beautiful and flat.
Make sure the back of the knee is on the ground.
At first, I wanted to bend my knees.
Fight it gently.
Toe hook.
The muscles at the back of your body are actually connected from the tip of your toes to your forehead.
Don’t let your shoulders sag.
The chest should remain open! You can do this by looking at the big toe.
You can relax your head only when your chest is completely against your legs and your head is against your lower legs.
In the first three months of pregnancy, you should not practice this pose because your abdomen will be squeezed too much.
Don’t try to force yourself into this position.
Breathing can help you…
