Yoga: the squatted posture or of the beggar ( Malasana)
RealizationTake place up, in flexion before, with hands put in front of you on the ground then move away your feet by pointing your toes towards the outside so that your hips are opened. Fold your knees and go down your hips towards the ground, in squatted position, at the height which will be comfortable for you. Keep your knees in the same axis as your ankles and place your elbows inside your thighs, by pushing them slightly towards the outside, and join your hands in prayer in the center of your breast. Keep your vertebral column stretched.
Requested musclesThe coccyx, the pelvic floor, the shutter interns, the elevator of the anus as well as the muscles of the foot such as The abductor of the little toe, the square plantaire, the feeder of the hallux, the short flexor of the hallux, the lombricaux and the thoracic diaphragm Benefits This posture allows the Stretching of the muscles of the back, the calfs and the back of legs. Besides, it relaxes the back, the nape of the neck, the shoulders and increases the mobility of the vertebral column and the knee joints and the hip. It regulates the blood circulation in all the body and allows to deepen the breath.
It also works the balance and the favorites the concentrationFinally, it favorites the digestion and the functioning of the internal organs Contraindication She is disadvised in hypertightened, to the people suffering of dizziness as well as in all those who suffer from pains in knees or in hips Philosophy This posture is sign of humility
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