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Vinyasas / nter-level multi-directional / Head down abdomen down / Standing on the forearms ...
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Standing on the forearms staying in push-up position on bent arms and toes

Standing on the head and the hands staying in push-up position on the bent arms and toes Standing on the forearms staying in push-up position on bent arms and toes
Standing on the palms standing in push-up position on bent arms and toes Standing on the palms with fingers facing forward standing in push-up position on the palms with fingers facing forward
Standing on the palms with fingers facing backward standing in push-up position on the palms with fingers facing backward

Standing vertically on the forearms in Pincha Majurasana (Photo 221), simultaneously strain all the muscles of the legs, torso and neck and firmly fix this position of the body. With an exhalation, slightly lean the straight legs towards the chest and shift the fixed bodys center of gravity towards the chest. Using the arms to brake the downward motion (Photo 222), change the position to Chaturanga Dandasana (lying face down on the bent arms and toes) (Photo 223) as smoothly and slowly as possible can. At the end of the downward motion, quickly change the position of the arms from the initial one on the forearms, and place the palms on the floor at shoulder width, as in the push-up position. When the toes touch the floor, they should face forward, and the pelvis should be slightly higher than the line of the legs and the body in order to compensate for the downward inertia of the pelvis.



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