This simple yoga workout gives you 10 yoga poses you should do every day. It only takes 5 minutes. Try it today!
Muscular imbalances, which can cause a rounded posture, are often the result of overdevelopment of the breast and abdominal regions. People tend to focus on these areas because they are in front of the body and that's what you see in the mirror. As a result, the body side is often neglected.
Even the back of the body tends to get more attention than the side. Most of us have back pain from time to time, so we have this awareness. We feel the back stretch in forward bends, just as the front of the body expands in a backward bend.
In Parighasana (Gate Pose), however, the body side is the focus. This intense lateral stretch is named after its shape, which resembles a pole used to close a gate. Because this posture allows full extension of the lungs as it opens the lateral ribs, it is a gateway to improved breathing. It helps tighten the waist due to the stretch of the abdominal chamfer, and it can help lend stability to the lower back by stretching muscles deep in the waist. This can be extremely useful if you have a stiff back and help prevent and / or relieve back pain.
Parighasana is an excellent preparation for Parsvakonasana (Side Angle Pose) and Trikonasana (Triangle Pose) as it opens the hips and creates length on the sides. It can also change your breathing as you can now feel and sense the breath in the side of your body.
This posture also provides a great stretch for the intercoast muscles located between the ribs. These muscles are often neglected and strained, which leads to postural problems. The ribcage expands when the intercoastals are stretched, resulting in improved breathing. Here, by practicing this pose can be achieved relief of asthma, allergies and colds.
A simple awareness exercise is an excellent preparation for Parighanasana. Place your hands as close to the sides of your body as possible to your chest while lying on the floor with your knees bent. Become aware of the flow of breath under your hands. Close your eyes. Feel how your ribcage expands when inhaled. Feel your ribs fall inward as you exhale. Stay here for a few breaths and concentrate on expanding and releasing the lateral ribs.
Place your mat against a wall with a blanket nearby. Perform a few rounds of Cat and Cow to warm your spine. Breathe in the cow and then out and arch your back to the cat position. Next, train your body by switching from the child's posture to the down-facing dog and synchronizing your breath with the movements. After a few laps, rest in a childish pose.
Kneel with knees hip-width apart on the folded blanket. The thighs are parallel and perpendicular to the floor and the hips are directly above your knees. The lower abdomen is brought in and up when the tailbone is released down. To spread, press the tips of your feet, toes and shins into the blanket. As you inhale, lengthen along the spine through the top of your head. After exhaling, make a firm foundation through the lower legs and knees.
Hold your right knee and the top of your right thigh up while stretching your right leg to the right and keeping it in line with your upper body. Try pressing your right foot down on the floor as you bring your right leg back toward your body. Keep your left thigh straight up and down and press your left foot, toes, knee, and shin into the ceiling.
Inhale and stretch your arms to the side, palms down. Hold the length in your back while keeping your hands away from each other. Put your right hand on your right hip. Press the fleshy area of your right hand between your thumb and forefinger into the crease where your leg connects to your upper body. Extend the lower back by pulling the navel towards the spine. Keep your eyes soft and forward.
Exhale while leaning on your hips and bending your upper body over your right leg. Grasp the right leg with your right hand and place it where it lands comfortably (thigh, shin, knee or foot). Grasp your left arm with your hand on your ear. As you inhale slowly and deeply, you will feel the chest expanding in all directions. Breathe in slowly and deeply several times. Extend your spine with each inhalation and let it go deeper with each exhalation.
Press the right hand into the right leg as far as possible into the side lane. Hold your pelvis in place and rotate it away from the base of your spell. Keep your eyes to the sky in front of your left arm. First twist your abdomen and then pull the spine evenly up to the crown. Feel how your intercoastal muscles expand as you breathe into your left rib cage.
Rest in the child pose before repeating on the other side. Parighasana can feel very different on every page. Remember to challenge yourself without training. The regular incorporation of this asana into a vinyasa promotes balance.