Ardha Pincha Mayurasana (Dolphin Pose) reveals his shoulders and back, stretches his hamstrings. Strengthens and stretches the spine, especially the upper part. Calms the mind and normalizes the work of the nervous system. Strengthens the muscles of the trunk.
How to do Ardha Pincha Mayurasana (Dolphin Pose) Step By Step Instruction:
(1). Accept Goasana – Table Posture. Lower your arms to the elbows on the floor, shoulder-width apart.
(2).Tear your knees off the floor and get up on your toes.
(3). Open your fingers in a fan so that the middle finger looks forward, and the thumb is set aside. Push your hands and palms into the floor, pull the hips up and back with effort. Stretch and straighten your back, the coccyx extends upward.
(4). The feet should be on the same width as the hips. The toes are deployed exactly forward.
(5).Lower the heels to the floor, press them and feel how the back side of the legs stretches. The legs are straight or slightly bent at the knees. The head and neck naturally hang, the forehead can touch the floor.
(6). Hold in Ardha Pincha Mayurasana (Dolphin Pose) for 20-60 seconds, breathe evenly.
(7). At the exit from the pose, bend your knees, lower your hips and go back to the Table Posture or go down even lower, taking Balasana Child’s Pose.
General information about Ardha Pincha Mayurasana (Dolphin Pose):
|Name:||Ardha Pincha Mayurasana – dolphin posture|
|Description:||Ardha Pincha Mayurasana reveals her shoulders and back, stretches her hamstrings. Strengthens and stretches the spine, especially the upper part. Calms the mind and normalizes the work of the nervous system. Strengthens the muscles of the trunk|
In the first variation of the Dolphin posture, the arms are positioned in the same way as in the classical Shirshasana, but the head does not touch the floor.
Get on your knees and twist your fingers, “hiding” one little finger after the other to evenly press the ribs of the palms to the floor. With your hands on the floor, spread your elbows to the width of your shoulders. Make sure that the inside of the wrist is located just above the outside: the palms and forearms should not turn outward.
As it should press the hands to the floor from the palms to the elbows. To make the forearm’s contact with the floor really dense, try lifting your forearms, leaving your elbows on the floor, and then drop them sharply onto the floor with a movement similar to a karate cutter. The ability to create a truly strong contact makes the posture holistic and lively, while only qualitatively pressing your hands to the floor, you can stretch up. Actively pressing your forearms against the rug, take your shoulders up from the floor to avoid excessive compression in the shoulder and neck area.
Adho Mukha Shvanasana:
Then tuck your toes and lead the pelvis back and forth, as in Adho Mukha Shvanasana(Dog’s posture snouting down). Push your forearms off the floor so that the shoulders and pelvis move away from the elbows, and the body stretches out in a line. Straighten your legs in your lap and stretch your heels to the floor.
Relax the neck and the back of the head. Evenly extend the front and back surfaces of the case. If you are flexible, do not push the front ribs to the floor; instead, point them towards the spine. If the back is rounded, it is most likely the reason for the insufficient elasticity of the popliteal ligaments. And since your main task is to maximally stretch the spine, if necessary, you can slightly bend your knees. Hold in this position for 10-15 cycles of breathing.
To the palm of your hand did not move closer and elbows did not move apart – which is quite often happens, especially with the holders of a rigid shoulder girdle – we will use auxiliary materials. Put the strap on your hands, just above the elbows. Put the brick on the widest edge parallel to the front edge of the rug. Place the palms on either side of the brick so that the thumb and index fingers are pressed against its edges. Now step backward until the body is stretched out into a straight line.
Strong arms and open shoulders are very important when performing asanas. There is an amazing and my favorite asana, which helps to strengthen the arms and open the shoulders – Ardha Shirshasana, or Dolphin Pose.
- Reveals the thorax
- Improves digestion
- Soothes the nervous system
- Strengthens hands and feet
- Facilitates the symptoms of menopause
- Prevents the occurrence of osteoporosis
- Glaucoma, inflammation of the retina
- Injuries of the wrists and muscles of the shoulder girdle