The yoga practice that will help you find your space of expression – Vita April Issue 2020
Space or otherwise ether as the ancient Greeks said is one of the structural elements of our physical level of existence. In this period of limitation and confinement that we go through, to cultivate and strengthen the element of space is of utmost necessity. The yoga practice that I suggest you will help you feel strong and free to express yourself! By finding your own space of expression and freedom, no external condition can limit you.
Prasarita Padottanasana D
Spread your legs to a width of about one foot. Hold the soles parallel and make sure they press evenly. Place your hands on the pelvis and take a breath, do a slight bend back to feel the sternum open and on the exhale with your spine aligned, enter a deep forward fold. Grab your big toes and by inhaling lengthen your torso and by exhaling go even deeper into the bend. Repeat for 10 breaths. The legs remain straightened unless this is very difficult, then bend them slightly.
utthita hasta padangushthasana A
Return to the upright position and bring your weight to the left foot by lifting the right one off the ground. The most important thing in this yoga position is to keep the torso upright stable and not how high we lift the right leg. Having this tip as a guide, stabilize the gaze at one point and raise the leg up to the point that you do not lose your balance. Stay for 5 to 10 breaths. Repeat with the left leg.
utthita hasta padangushthasana B
Shake your legs for a while to remove the tension from the previous position and come back to tadasana (standing position). Grab the right foot with the right hand, as in the picture, but if it is not possible grab the big toe and stretch the leg as in the previous exercise, up to the point that you do not lose your balance and the alignment of the torso. Stay for 5 to 10 breaths. Repeat with the left leg.
Ardha Baddha Padmottanasana
Stand in Tadasana in the center of the mat and concentrate on your breath. Now, shift the body weight to the left foot and strongly press the left toes on the ground. Maintaining a sense of balance in the posture, lift the right leg and bend the knee in an attempt to place in a half lotus pose. If you succeed, extend the right hand and grasp the sole of the right foot. If this is difficult for now, keep your foot lower, perhaps above the knee, and raise both hands up. Stay for 5 to 10 breaths. Repeat with the left leg.
Teacher of authentic traditional yoga
Founder of Beyond Home, holistic therapies and yoga center