A well-known proverb says that in a healthy body there is a healthy mind. However, some people are convinced that the opposite statement also has a right to exist. Today we will consider one complex exercise that trains many muscles in the human body, relieves cramps in the limbs, and also improves posture and, of course, the figure in general.
Interesting exercise taken from yoga
The exercise, which will be discussed later, is borrowed from yoga and is called “Dandasana”. This means that, like many other exercises from this discipline, it is static. The time spent in it is 60 seconds, although for beginners the figure may be less. For example, 10 or 15 seconds.
It is possible that beginners will not be able to perform this exercise in perfect technique, but this is normal. Everything will come with experience. There is no need to refuse Dandasana. At first, it will be enough to perform it as it turns out.
How effective is the Dandasana exercise
For details on the features of this exercise, see the book by D. Coulter.
This static movement, if you can call it that, has a beneficial effect on the entire human body. It stimulates the digestive tract, facilitates respiratory processes (due to straightening of the chest). Also, the pluses include:
- strengthening the legs and arms;
- improving the overall figure;
- strengthening the muscles of the cervical spine, back and abdominal muscles.
As you can see, there are more than enough positive moments.
How to do the Dandasana exercise
It is recommended to perform the exercise on a regular sports mat. If during the execution you feel severe discomfort, then you can put a thin blanket under the buttocks, folded several times.
A consultation with a doctor is a must for those who have back problems, wrist problems, and those who suffer from asthma.
Now let’s go directly to the execution technique.
We sit down on our rug – this will be the starting position. The torso in the hip joints will need to be bent ninety degrees. The feet are together, and the ankles and knees are extended. The same goes for the toes.
Hands should be lowered to the pelvis, elbows are pressed to the sides, and wrists are turned forward. Next, we expand the shoulders, bring the shoulder blades together and lower them. We bend the lower back forward, setting the tilt as much as possible for your joints.
We protrude and raise the chest as much as possible. Then we tighten the knees, while the toes look straight up. We “lengthen” the sides of our torso, thereby stretching the spine. At the same time, the top of the head must be pulled up.
Breathing is normal. No pauses or deep breaths.
“Dandasana” looks pretty simple, and from the outside it may seem that this exercise is easy. However, it should not be forgotten that the correct technique for this pose implies isometric contraction of most of the muscles of the arms, flexion in the hip joint and the presence of full concentration. To understand the technique and bring it to perfection, you have to work on yourself. But the result is worth it.
Maxim, has been doing yoga for 7 years