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Salli Maria Yoga

Salli Maria Yoga

Yin jooga, Lempeä Jooga, Mindfulness & Meditaatio

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Kengännauha (Shoelace, Gomukhasana)

Kengännauha-asana on voimakas lantion alueen avaaja.

Suositeltava pitoaika:

3-5 minuuttia

Hyödyt:

  • Avaa lantiota sekä lisää lonkkien liikkuvuutta

Vasta-aiheet:

  • Voimakas asana, jossa lantiolle ja polville tulee aika paljon painetta. Tätä voidaan helpottaa apuvälineillä.
  • Tee asana ilman eteentaivutusta jos olet raskaana

Asanaan meno:

  1. Aloita istuen polvet koukussa
  2. Tuo oikea jalkaterä vasemman lonkan viereen
  3. Koukista vasen jalka oikean päälle niin, että polvet ovat päällekkäin ja oikea jalkaterä tulee vasemman lonkan viereen
  4. Jos liikkuvuutta on, lähde lempeään eteentaivutukseen ja anna selän pyöristyä

Asanasta pois tulo:

  1. Laita kämmenet taaksesi maahan ja nojaa taakse
  2. Suorista jalat hitaasti
  3. Tee hetki tuulilasinpyyhkijä-liikettä ja siirry sitten toiselle puolelle

Variaatiot & apuvälineet:

  • Laita tyyny tai viltti lantion alle pieneksi korokkeeksi
  • Jos polvet eivät mene kunnolla päällekkäin, kannattaa niiden väliin laittaa tyyny tai viltti tueksi
  • Alempi jalka voi olla suorana (puoli-kengännauha)

Meridiaanit & chakrat:

  • Munuais-, maksa- ja sappirakkomeridiaanit
  • Juuri- ja sakraalichakra

Takaisin

Kengännauha-asana on tehokas lantion avaaja
Kengännauha-asana on tehokas lantion avaaja

Kengännauha-asana eteentaivutuksen kanssa
Mikäli liikkuvuutta löytyy, voit lähteä eteentaivutukseen

Kengännauha asana tyyny polvien välissä
Jos polvet eivät mene kunnolla päällekkäin, kannattaa niiden väliin laittaa tyyny tai viltti tueksi

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