PURVOTTANASANA

Description

PURVOTTANASANA Asana group: strength poses Translation of the name from Sanskrit: • purva — east; • uttana — intensive stretch. 1. Setup Starting position: Dandasana. Move the palms slightly behind, the fingers of the hands point forward (there is also a version with the fingers back). The feet together, stretch them forward. With an inhale lift the pelvis up into one line with the legs and the body (or higher), lower the feet to the mat. The neck and the head — continue the line of the body, the gaze is forward or upward. Breathe evenly. Hold for several breaths, then lower the pelvis down. 2. Simplified and advanced variations Simplified variations: • perform with the knees bent, the feet on the mat; • place the palms firmly wider than the shoulders. Advanced variations: • raise the pelvis higher by straightening the arms and legs more; • from the pose lift one leg upward. 3. Injury prevention The wrists — under the shoulders or slightly wider; the elbows — not fully locked. Do not collapse in the lower back — keep the hips lifted. The shoulders roll back and away from the ears. If there is discomfort in the wrists, do the simplified version with bent elbows.