GHERANDASANA

Description

GHERANDASANA Asana group: sitting poses, backbends Translation of the name from Sanskrit: • Gheranda — the sage who taught hatha yoga. 1. Setup Starting position: lie on the stomach. Bend the left leg at the knee and catch the left foot with the left hand. Bend the right arm at the elbow and place the palm near the right shoulder. Then catch the right foot with the right hand (the elbow up), and catch the left foot with the left hand, the elbows pointing upward. Raise the chest, bend back. Breathe evenly. Then release and relax. 2. Simplified and advanced variations Simplified variations: • work with one leg at a time; • use straps to catch the feet. Advanced variations: • catch the foot of the other leg, crossing the arms. 3. Injury prevention Do not force the shoulders or the knees. Keep the chest lifted before deepening the grip. Work within a comfortable range, without jerking.

Effects

• flexibility
• strength