conseils-yoga-exercice-denouez-les-tensions

YOGA MINUTE: RELEASE THE TENSIONS

Do you feel stressed? Take care of yourself and learn how to relax. For a feeling of deep relaxation from all tensions, follow this yoga exercise.

 

The benefits of the position

This is a simple but versatile position that can be used in different ways to refocus the body, release tensions in the spine and respiratory structures. It can be regarded as a reverse position, that is, our body no longer has to fight against gravity. All the postural muscles can relax completely. In the high position of this asana, the diaphragm receiving the weight of the gut is working hard, and your breath massages organs of the lower belly, thereby facilitating blood and lymph flows.

 

To achieve this yoga position, we recommend that you use a Yoga mat.

 

The correct position

conseils-yoga-exercice-denouez-les-tensions

  • Performing the exercise: lie on your back and relax staying aware of all the parts of your body in relation to the ground. Feet are placed flat on the floor, hip-width apart. Bend your knees bringing the feet as close to the buttocks as possible. Keep the top of your head on the floor, gently bring your chin towards the chest so as to elongate the cervical vertebrae. Tilt your hips so that the dorsal and lumbar vertebrae are in contact with the ground. Stay in this position for 10 deep breaths. Release the back, belly, legs, and feet.

 

  • Then, still breathing deeply, slowly raise the hips by peeling off one vertebra at a time off the ground. Go as high as possible, without ever arch your back. Hold this position for 30 seconds approximately. Then bring the body down by unrolling the back: successively put down the top of the back, the middle, then the lower back and finally the hips. Return to the starting position.

 

  • To relax after the position, bring your knees towards your chest and hold them with your hands. Bring your chin towards the chest. In the "ball" position, rounded back, gently rock back and forth to massage your spine against the yoga mat.

 

  • Breathing: inhale as your raise the hips, exhale when you slowly return to the starting position.

 

  • Safety instructions: during the exercise, push your feet down into the ground, tense the buttocks and thighs, never arch your back. Remember to check, once you are in position, that you are supporting yourself equally on your heels and shoulder blades. In any case, you should not rest on the back of the skull, or you might weaken the cervical vertebra.

 

  • Repetition: if you're just starting out, hold the position for 30 to 40 seconds only. For those who can hold the position, be aware of the relaxation of the abdominal mass on the diaphragm, the release of the tongue...

 

 

Counter-indications:

  • Final stages of pregnancy
  • People with fragile cervical vertebra

 

Do not hesitate to seek the advice of your doctor in case of doubt.

 

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