- BASIC JOINTS
- ankle joints: flexed to support feet
- knee flexed
- hips adduct to draw knees together
- elbows extend
- shoulders extend
- wrists flexed
- MUSCLES: imagine a chair and immediately think steady, support, strong, power
- stretch achilles tendons and calves
- strengthen the quadriceps
- eccentrically contract the hamstrings
- engage the buttocks(gluteus maximus,medius and minimus) by contracting them
- contract the adductor magnus to keep knees together
- all the while you are inhaling and exhaling, keep the back ribs in
- keep the body upright by engaging the abdominal muscles, contracting the internal obliques
- concentrically contract the illiopsoas
- keep the elbows straight behind the ears pinching shoulder blades together
- contract the pectoralis major and minor
- abduct the arms to contract the deltoids
- contract the serratus anterior to stabilise the scapula and elevates the ribs
- contract the rectus abdominus to avoid arching the lumber spine, by tucking in the tailbone
- ORGANS
- abdomen,chest,pelvic organs
- PHYSICAL BENEFITS
- strengthens the quads
- tones muscles
- strenghthens the achilles and calve muscles
lifts up the rib cage and promote fuller breath
- SPIRITUAL BENEFITS (chakras)
- enhances the muladhara located at the lower end of the spinal column to the sacral plexus
- enhances swaddisthana at the genital organs corresponds with the prostate plexus
- HOW TO GET INTO THE POSE
- Standing in tadasana
- IN- raise both arms up and join the palms or interlock the fingers except the index finger
- EX- engage the abdominal muscles and bend the knees
- Push the buttocks back while keeping the body upright
- Keep the knees behind toes as much as possible
- Gaze forward
- GETTING OUY OF THE POSE
- IN-straighten the knees
- EX-slowly lower the arms down by the side of the body
- POINTS TO CONSIDER
- The trunk will have a natural tendency to lean forward. Keep engaging the abdomen to pull the trunk back towards the vertical axis.
- Keep the heels down at all times and the arches of the feet down
- Extend the abdomen, lift the front ribcage and stretch the armpits
- Contract inner thighs (adductor muscles ), internally rotate the femur against the hip sockets to join the knees together