YOGADANDASANA

Description

YOGADANDASANA Asana group: sitting poses, balances Translation of the name from Sanskrit: • yoga — union; • danda — staff. 1. Setup Starting position: sit in Dandasana. Bend the right knee and place the right foot near the right hip, the knee out to the side. Bend the left leg and place the left foot on the mat outside the right knee. Slide the right arm under the right knee and take the left foot in the right hand. Take the left hand behind the back and catch the right foot or the right toes. Balance on the sitting bones, lift the body up on the hands and one leg. Breathe evenly. Then change the side. 2. Simplified and advanced variations Simplified variations: • hold the foot with a strap; • do not lift the pelvis, working only on the twist and the grip. Advanced variations: • lift the body off the mat and balance. 3. Injury prevention Master the bind before lifting. Do not twist the knee. Support the pose with the hands. Work gradually on the balance.

Effects

• calm_mind
• flexibility