VAMADEVASANA

Description

VAMADEVASANA Asana group: sitting poses Translation of the name from Sanskrit: • Vamadeva — one of the names of the sage Vamana. 1. Setup Starting position: sit with the legs bent, the left foot on the mat beside the right hip, the right foot on the mat. Then bend the right leg, take the right foot in the right hand and place it behind the neck, the sole up. Straighten the spine, bring the hands together in front of the chest or take the right hand behind the back and catch the left foot. Breathe evenly. Then unfold the leg carefully and change the side. 2. Simplified and advanced variations Simplified variations: • do not place the foot behind the neck — take it toward the shoulder and hold it with the hand. Advanced variations: • bind the hands behind the back. 3. Injury prevention The foot behind the neck requires an open hip and a mobile shoulder. Do not force it. Keep the supporting sitting bones grounded. Come out of the pose very slowly.

Effects

• flexibility
• balance