The Upward Extended Feet Pose is also known as the Urdhva Prasarita Padasana in Sanskrit. This may look like a fairly simple yoga exercise but in fact it requires some amount of skill along with a fair degree of abdominal strength in order to get it right. In order to maximize the benefits of the Urdhva Prasarita Padasana (UPP), it is very important to use your core muscles correctly and in the right manner.
Steps :
= Firstly, lie down on your back with either with your arms raised above you alongside your ears or down along the sides of your body.
= Now tighten the core muscles of your abdomen. Draw the navel down to the spine and press the sides of your waist down to the floor.
= Exhale slowly as you raise both your legs off the floor
While doing this make sure that your spine is straight and pressed down on the floor.
= Swing your legs up to a vertical position
= Stretch through your inner thighs and toes and hold the pose at this stage.
= Slowly lower your legs about a third way down. Hold on to the pose. At this point your lower back may come off the floor slightly. This is normal and acceptable.
= Now lower your legs to a few inches off the floor and continue to be in this pose for a few seconds
= Depending on your abdominal strength, you can then either swing your legs back up to vertical immediately or rest them on the floor for a few seconds before repeating the exercise again
= As a beginner, you can hold each stage of the pose for five to ten seconds. Gradually build up the time in ten second increments until you can hold each stage for a minute.
Some of the major benefits of practicing the Upward Extended Feet pose are as follows:
- It helps in strengthening the core abdominal muscles
- It tones the organs in the abdomen
- It improves lumbar spine strength
- It helps Improve flexibility of the hip flexors
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UrdhavaPadasana - Yoga for Beginners exercise 14.1 class 11 | |
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| Entertainment | Upload TimePublished on 28 Dec 2014 |
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