BHEKASANA

Description

BHEKASANA Asana group: backbends Translation of the name from Sanskrit: • bheka — frog. 1. Setup Lie on the stomach and place the hands along the body. Turn the palms up, bring them to the sides of the feet. On an exhale bend the knees, press the toes of the feet to the palms. The heels point upward. With an inhale press the heels down to the mat as close as possible to the hips, the toes point straight down, the fingers of the hands are directed toward the head. Draw the belly in, the shoulders away from the ears, the feet pressed together. Raise the head and chest slightly off the mat. Hold for several breaths, then release gently and relax in a child's pose. 3. Injury prevention Learn the pose gradually; do not force the knees. The pressure of the hands on the feet should be even, without jerks. Do not press the heels to the hips with force — keep them at a comfortable distance. If there is pain in the knees, skip the pose or do it with the knees on a folded blanket.