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.

BALASANA, IL BAMBINO

2024-06-19 21:18

Tiziana

Tiziana //www.latizyoga.com/favicon.png

Flessioni spinali, yoga, asana, balasana, uttita balasana, la posizione del bambino,

Balasana e Uttita Balasana, La posizione del Bambino, come eseguirla e le possibili modifiche per lavorare in modo sicuro sulla mobilità delle ginocchia e fles

Balasana, la posizione del Bambino va eseguita con le mani a livello dei piedi, i glutei appoggiati sui talloni e la fronte a terra. Per fare questo abbiamo bisogno di flessibilità nei muscoli estensori spinali, nei romboidi, nei glutei, nei tibiali anteriori e nei quadricipiti.
Non tutti hanno la flessibilità per raggiungere questo allineamento, ma rimanere ugualmente con i glutei sollevati, come spesso vedo fare, serve solo a stressare le ginocchia e ad ottenere che i quadricipiti si contraggano ancora di più. Andando, infatti a forzare certe posizione a cui non abbiamo totalmente accesso porta il corpo a contrarsi maggiormente, invece che rilasciarsi.
La differenza tra Balasana e Uttita Balasana sta nelle braccia che sono estese in avanti oltre la testa e nelle ginocchia che sono aperte con gli alluci uniti; avremo quindi bisogno di flessibilità anche nel grande dorsale e negli adduttori, oltre ai muscoli già citati per Balasana.
Invece di mantenere le braccia passive, attiviamo i romboidi sollevando le spalle e avvicinando le scapole in retrazione, rimanendo sui polpastrelli.
Sono sicuramente due posizioni da evitare in gravidanza e con traumi alle ginocchia e ai dischi intervertebrali.

ATTEGGIAMENTI COMUNI

L' errore più comune in queste posizioni è quello di NON utilizzare i blocchetti, gli asciugamani arrotolati o i bolster (cuscini), lasciandosi schiacciare le ginocchia e/o le caviglie dalla gravità.

POSSIBILI MODIFICHE

Se i glutei rimangono sollevati e lontani dai talloni, posizioniamo un cuscino, un blocchetto morbido un asciugamano arrotolato tra le cosce e i polpacci e sediamoci proprio sopra, in questo modo non stresseremo ginocchia e quadricipiti e quest'ultimi saranno più propensi a rilasciarsi ed allungarsi con la ripetizione della posizione; stesso discorso vale per le caviglie, se il dorso del piede rimane troppo sollevato, posizioniamo un asciugamano arrotolato tra le caviglie e il pavimento.
Se, invece la fronte fatica ad arrivare a terra, posizioniamola sopra un blocchetto da yoga o qualsiasi alto rialzo morbido.
Utilizzare blocchetti, asciugamani e bolster significa AIUTARE IL NOSTRO CORPO AD ARRIVARE AD ACCEDERE ALLA POSIZIONE IN SICUREZZA E IN MINOR TEMPO, forzare e non utilizzare questi aiuti, di cui il nostro corpo ha bisogno, significa ottenere un corpo maggiormente contratto e stressato.
Non è immediatamente semplice e veloce utilizzare i blocchetti, ma se ci abituiamo fin da subito a prenderli quando necessario, senza "rincorrere" la pratica, impareremo a dare più importanza al nostro corpo e otterremo molti più benefici dalle asana.

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