من از هر دو طرفم استفاده می کنم
STEP 1: Start with the Downward Facing Dog Pose (Adho Mukha Svanasana). | ||
STEP 2: Move your left foot forward for about 1 meter. | ||
STEP 3: Put your left hand beside your foot and carry your weight with the lower back and on the heels of your foot in front. Raise the upper part of your body until the lower back is straight. You can recognize this by a groove in the middle of the lower back. The right foot (the one at the back) rests on the floor. | ||
STEP 4:Stretch the leg which is in front without bending the back or twisting your body. With your back straight and your right hip stretched backward, look at a point on the ground and breathe in and out quietly. Press your left hand against the heel and twist your chest to the left. Let the twisting motion involve only your upper back while your hip, lower back, legs and head remain stationary. When you cannot twist any further, stretch your right arm upward. | ||
STEP 5: Then twist your head to the left, look upward along your outstretched arm and stretch out your neck. When you stand well aligned in this position, it will feel light. The better you do this exercise, the bigger the triangle between your legs, arms and side will be. Step back towards the Downward Facing Dog Pose and repeat the exercise with your right leg in front. |