ASANA

In questa pagina trovi tutte le mie conoscenze sulle Asana, esattamente come le pratico anche io per sfruttarne al massimo i benefici e minimizzare i rischi.

URDVA HASTASANA , LE MANI VERSO L'ALTO

2024-06-19 21:31

Tiziana

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Equilibrio, yoga, asana, saluto al sole, posizione del saluto al sole, URDVA HASATSANA, POSIZIONE DELLE MANI VERSO L&amp;amp;amp;#39; ALTO,

Come praticare Urdva Hastasana in modo attivo, proteggendo l'articolazione della spalla, favorendo il ritmo scapolo - omerale, gli errori più comuni, i benefic

Seconda posizione del Saluto al Sole, Urdva Hastasana è una posizione che se presa con superficialità, cosi come tutte le posizioni nello Yoga, non solo non trasmetterà i suoi benefici a corpo e mente, ma potrà diventare rischiosa, soprattutto per spalle e collo.
Come ogni asana possiamo praticarla con maggiore o minore consapevolezza corporea.
Praticata col metodo Chromatic è sicuramente una posizione attiva; come regola generale, consideriamo che ogni qualvolta solleviamo le braccia oltre la testa dovremmo effettuare, come primo movimento una rotazione esterna dell'omero e, non appena il braccio arriva in posizione parallela al pavimento lasciare che le scapole si elevino verso l'alto, portando le spalle verso le orecchie, agevolando il naturale ritmo della scapola. Esattamente come nel Cane a faccia in giù, questi movimenti creano il maggior spazio possibile tra le strutture dell' articolazione della spalla, riducendo drasticamente il rischio di eventuali compressioni ed infiammazioni.
E' comunque consigliabile evitarla in caso di infiammazioni già in atto e/o traumi correnti alle articolazioni e muscoli della spalla.
Quest'asana richiede e permette di sviluppare flessibilità nei muscoli grande dorsale, romboidi e nel trapezio medio e inferiore; nel contempo richiede l'attivazione e rinforza il muscolo dentato anteriore, il grande pettorale, le fibre superiori del trapezio, i deltoidi e i tricipiti.
Da Tadasana, come prima cosa ruotiamo esternamente le braccia, portando i bicipiti a guardare verso l'alto il più possibile, aprendo il petto, ma senza inarcare la schiena eccessivamente, da qui solleviamo le braccia verso l'alto, lasciando che le scapole si sollevino, stendiamo le braccia e se possibile, uniamo le mani.
Mantenere la lombare neutra, attivando gli addominali, portare lo sguardo verso la base dei pollici estendendo la testa con controllo, evitiamo di lasciar cadere il collo all'indietro in modo passivo e manteniamo il controllo dei muscoli cervicali.

POSSIBILI MODIFICHE

Se fatichiamo eccessivamente ad unire i palmi o proprio non riusciamo, possiamo tranquillamente mantenere la mani separate, per stendere bene le braccia, mantenendo queste ultime comunque attive, col tempo, la ripetizione e la costanza riusciremo sicuramente ad unire i palmi, nella consapevolezza che l'obbiettivo non è comunque unire le mani, ma attivare la muscolatura, controllarla ed aumentare la propria consapevolezza muscolare ed articolare per creare un movimento benefico e sano.

Urdva Hastasana è sempre Hurdva Hastasana anche se i palmi non si uniranno mai, va benissimo, per fortuna non siamo tutti uguali ed omolagati e mantenere le mani distanziate non ci rende yogi incompleti, così come mantenerle unite non ci rende completi e migliori, ciò che sicuramente non è Yoga è voler unire a tutti i costi le mani, mantenendo le braccia flesse o rimanendo in uno sforzo eccessivo o nel dolore. Yoga è introspezione ed evoluzione, ma anche accettazione di se stessi.

ATTEGGIAMENTI COMUNI

Gli errori più comuni sono mantenere le braccia piegate, se questo succede, concentriamoci nell'attivare i tricipiti per stendere le braccia e la parte superiore del trapezio per sollevare maggiormente le spalle ed avere più spazio per stendere i gomiti.
Eccessivo sollevamento della parte interna della spalla, in questo caso dovremmo cercare di alleggerire il muscolo elevatore della scapola e attivare maggiormente il dentato anteriore per non inarcare eccessivamente la toracica, rilasciando anche la pressione dell'interno delle spalle contro il collo.

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