Centre
Splits Pose (Samakonasana) is the straight angle pose and is said to be one of
the most effective poses of yoga. Keep in mind that this pose requires
time, patience and repeated practice with structured deep stretches for the
inner thighs and the knees.
Method: The following is the easiest
way to do this pose:
Step 1: Stand in a natural posture
while feeling a deep stretch in inner thighs. Resting hands on waist, inhale
and look up, and slowly spread both legs to sides.
Step 2: Resting heels on the ground,
raise toes upward. Relax your thighs completely. After a few breaths of relaxation,
stretch the inner thighs and feeling the stretch.
Step 3: As you exhale, using the
support of the hands on the floor, slowly spread the thighs deeper till you
feel comfortable.
Step 4: Move the hips closer to the
floor. Stretch the legs sideways very slowly so that both the legs form a
straight line. Let the body be kept straight. Make sure you are not exceeding
your capacity while stretching your legs.
Step 5: To release, bring both the legs
back to the normal position and relax.
Special Tips: Emphasize the perfection
of technique. Let it be performed just after Side to Side Lunge exercise to search
out more flexibility and stamina.
This pose should be practiced with an
empty stomach or at least two hours after you have taken your meal. People with
severe back pain or injury should avoid this pose. People with leg problems
should practice this pose under specialized guidance. People having a slip disc
problem should avoid this pose. Pregnant women must particularly avoid this
pose.
Benefits: Given below are some of the
benefits that are derived with the practice of this Pose:
The
lower body, mainly the inner thighs, upper thighs, hips, and pelvic floor
muscles are stretched and strengthened with the practice of Centre Splits Pose.
It is a great pose for a daily dose of revitalization and rejuvenation. Along
with stretching out your muscles, it helps to make them more flexible which in
turn improves the workability of your muscles. The Strong and flexible muscles
of the lower body provide benefits by giving support to the spine and upper
body. The stretching of the hips while opening them is the most challenging
part of a yoga practice and working on the same helps to establish a balanced
body. With an overall flexible body, challenging yoga poses can be mastered
with straightforwardness.
It
surely requires a little bit of patience and effort but it is a great practice
when considered in the long run for your physical as well as mental health. It
helps in providing good stability along with improving your psychological
health. Along with stretching out your most tense muscles, it will provide you
with a high-quality dynamic state of mind throughout the day.
Practicing
challenging hip opening sequence like Centre Splits Pose helps to
release tensions accumulated at the hips and thighs. Reducing and releasing
these tensions makes for a stronger body that encourages self confidence and
teaches self control.
Results of this pose and the preceding exercise
may vary from person to person depending upon many factors such as technique
used, availability of time, age, health condition, regularity, discipline, mood,
interest and the rest.
Final Position:
Now enter into Natural Standing Posture and relax your body.
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