Yoga adagio, Sanskrit purvattanasana, pronunciation (PUR Voh Tun ahs Anna) purvo = east uttana = intense stretch, in Ashtanga Yoga primary series, the Adagio purvattanasana (strong stretch to the West) is after the tight back stretch pashimottanasana (strong stretch to the East).
This pose stretches the front of the body and strengthens the back.
It also extends (and strengthens) the front of the arm.
Exercise parts: arms, back, chest, neck, pelvis, shoulders and thighs benefits: enhance the arms, wrists and legs, stretch the chest, the front four column support of shoulders and ankles, establish core strength and balance, and the reverse table, also known as the reverse inclined plate, as the name suggests, is the reverse posture of the inclined plate.
It is also an excellent posture for exercising the core.
In addition to the above benefits, it can also stretch the pectoralis major and pectoralis minor muscles and deltoid toe, and improve the posture of round shoulder hunchback.
Preparation posture: before practicing the reverse plank, you can first practice the following postures to prepare the body bow prone and cushion surface, bend your knees, rotate your arms backward, grasp the instep / ankle with both hands from the outside of the instep, and use the backward and upward force of the lower leg to drive the whole body chest backward and upward in the shape of “bow”.
Enter in the table sitting mountain style, tilt your body slightly backward, open your hands the same width as your shoulders, put them directly below your shoulders, put your finger tips forward, and open your five fingers to press the ground.
Bend your knees close to your hips, open your feet the same width as your hips, step on the ground with your soles flat, point your toes straight ahead, exhale, and lift your hips up until the front of your body is completely parallel to the ground from head to knee.
Like a flat table.
Keep breathing evenly for 5 times, exhale and relax, hip down, return to sitting position, adjust 2 breaths, enter asana again, exit asana and relax.
Start with walking stick and straighten your legs in front of you.
Place your hand about six inches behind your hips, point your fingertips to your toes, and then press your palm firmly into the ground.
Tighten your thighs inward and pull your abdomen up and back.
Take a deep breath, raise your pelvis as high as possible and keep your chin retracted.
Try to straighten your legs so that your toes are on the floor.
Lift your chest.
Keep breathing at least five times.
Then return to walking stick.
If lowering the head back can cause discomfort, align it with the spine.
Modify or replace if it is difficult to practice the reverse board pose, you can choose the following pose to replace the key points of the bridge table pose: touch the four corners of your hand down.
Activate the leg muscles through the heel.
Keep your chest open and your shoulders open back and forth.
Hip descent, leg external rotation contraindications, wrist injury, such as recent surgery, carpal tunnel syndrome, intervertebral disc slip and other spinal lesions, neck injury..