Dandasana
Procedure:
1. Sit in Dandasana (Staff Pose), then bend your knees and
put your feet on the floor.
2. Slide your left foot under the right knee to the outside
of the right hip. Then cross your right leg over the left,
stacking the right knee on top of the left, and bring the
right foot to the outside of the left hip.
3. Try to bring the heels equidistant from the hips: with
the right leg on top you'll have to tug the right heel in
closer to the left hip. Sit evenly on the sitting bones.
4. Inhale and stretch your right arm straight out to the
right, parallel to the floor. Rotate your arm inwardly;
the thumb will turn first toward the floor, then point toward
the wall behind you, with the palm facing the ceiling.
5. This movement will roll your right shoulder slightly
up and forward, and round your upper back. With a full exhalation,
sweep the arm behind your torso and tuck the forearm in
the hollow of your lower back, parallel to your waist, with
the right elbow against the right side of your torso. Roll
the shoulder back and down, then work the forearm up your
back until it is parallel to your spine. The back of your
hand will be between your shoulder blades. See that your
right elbow doesn't slip away from the right side of your
torso.
6. Now inhale and stretch your left arm straight forward,
pointing toward the opposite wall, parallel to the floor.
Turn the palm up and, with another inhalation, stretch the
arm straight up toward the ceiling, palm turned back. Lift
actively through your left arm, then with an exhalation,
bend the elbow and reach down for the right hand. If possible,
hook the right and left fingers.
7. Lift the left elbow toward the ceiling and, from the
back armpit, descend the right elbow toward the floor. Firm
your shoulder blades against your back ribs and lift your
chest. Try to keep the left arm right beside the left side
of your head.
8. Stay in this pose about 1 minute. Release the arms, uncross
the legs, and repeat with the arms and legs reversed for
the same length of time. Remember that whichever leg is
on top, the same-side arm is lower.
Benefits:
Stretches the ankles, hips and thighs, shoulders, armpits
and triceps, and chest
Contraindications:
Serious neck or shoulder problems
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