The spread leg intense stretch is an intense, dynamic pose with many positive health benefits including: stretches and strengthens the back and spine; tones the abdominal muscles; calms and relaxes the brain; and stretches the quadriceps, hamstrings and calves.
Instructions.
Stand tall and straight in Mountain pose with your feet together planted firmly into the mat. Relax shoulders and neck with your hands at your side. Inhale deeply through the nostrils and as you exhale, jump your legs wide apart (a leg length apart or slightly more). Keep the feet parallel to each other.
Stand tall and straight in Mountain pose with your feet together planted firmly into the mat. Relax shoulders and neck with your hands at your side. Inhale deeply through the nostrils and as you exhale, jump your legs wide apart (a leg length apart or slightly more). Keep the feet parallel to each other.
Bend forward slowly from the hips. Bring the head and hands gradually to the floor. Rest the crown of the head against the mat. Place palms of the hands to the mat as you bend the elbows. Keep hands parallel and slightly in front of you to maintain correct alignment and balance.Inhale deeply through the nostrils and exhale through the nostrils. Maintain the pose for 10 seconds.
Walk your feet slowly together. Move into forward fold pose with palms pressed to the ground, Hang head gently. Rise from the hips slowly. Contract legs and buttocks to ground yourself as you lift. Straighten spine slowly and place feet in Mountain pose. Stand tall with feet together planted firmly into the mat. Repeat pose two to four times.
Inhale deeply through the nostrils and exhale deeply through the nostrils. Continue to stand tall in Mountain pose for five seconds (in order to center and ground yourself after the intensity of this pose).
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