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Difference between revisions of "Indudalasana"
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| − | '''Indudalasana is an Asana''' | + | '''Indudalasana is an Asana''' It is translated as '''Standing Crescent Pose''' from Sanskrit. The name of this pose comes from "indudala" meaning "crescent",and "asana" meaning "posture" or "seat". |
| − | |||
| + | ==Technique== | ||
| + | # Begin with Tadasana / Mountain Pose. | ||
| + | # Inhale and move your arms towards the ceiling while expanding your upper ribs. | ||
| + | # Join your palms and keep your back straight. | ||
| + | # Exhale and bend towards your right without disturbing your lower body. | ||
| + | # Feel the stretch on the left side of your body. | ||
| + | # Gaze forward and maintain your balance. | ||
| + | # Stay in this pose for 3 long breaths. | ||
| + | # Inhale and come back up. | ||
| + | # Exhale and repeat the posture on your left side.<ref name="Technique"/> | ||
| − | == | + | ==Technique in pictures/animation== |
| − | |||
| − | |||
| − | |||
| + | ==Effects== | ||
| + | * Reduces stress and fatigue. | ||
| + | * Stretches the sides, shoulders, arms and spine. | ||
| + | * Strengthens the abdominal muscles. | ||
| + | * Improves digestion. | ||
| + | * Improves flexibility and balance. | ||
| + | * Improves blood circulation.<ref name="Effects"/> | ||
| − | == | + | ==Related Asanas== |
| + | * [[Adho Mukha Svanasana]] | ||
| − | |||
| + | ==Special requisites== | ||
| + | It is essential to practice this pose correctly to avoid injury. | ||
| − | == References == | + | * Anyone suffering from severe lower back, shoulder or neck injuries. |
| + | * Anyone suffering from headache or heart problems. | ||
| + | |||
| + | ==Initial practice notes== | ||
| + | Beginners or those with limited balance and/or flexibility can practice indudalasana with the feet farther apart. Alternate hand positions include overhead in prayer position or the lower (in the direction of the bend) hand on the hip or on the thigh.<ref name="Initial practice notes"/> | ||
| + | |||
| + | ==References== | ||
<references> | <references> | ||
| − | <ref name=" | + | <ref name="Technique">[https://365dayspact.wordpress.com/2017/03/13/indudalasana-standing-crescent-moon-lose-your-love-handles/ "Methodology"]</ref> |
| + | |||
| + | <ref name="Initial practice notes">[https://www.yogapedia.com/definition/7439/indudalasana "Beginers tips"]</ref> | ||
| + | |||
| + | <ref name="Effects">[https://365dayspact.wordpress.com/2017/08/15/eka-hasta-parshvasana-one-hand-side-stretch-pose-lose-your-love-handles/ "Health benefits"]</ref> | ||
| + | |||
</references> | </references> | ||
| + | ==External Links== | ||
| + | * [https://www.yogajournal.com/practice/blueprint-for-change Indudalasana on yogajournal.com] | ||
| + | * [https://www.yogapedia.com/definition/7439/indudalasana Indudalasana on yogapedia.com] | ||
| + | * [https://ipfs.io/ipfs/QmXoypizjW3WknFiJnKLwHCnL72vedxjQkDDP1mXWo6uco/wiki/Indudalasana.html Indudalasana on ipfs.io] | ||
[[Category:Yoga]] | [[Category:Yoga]] | ||
Latest revision as of 15:16, 22 June 2018
Indudalasana is an Asana It is translated as Standing Crescent Pose from Sanskrit. The name of this pose comes from "indudala" meaning "crescent",and "asana" meaning "posture" or "seat".
Contents
Technique
- Begin with Tadasana / Mountain Pose.
- Inhale and move your arms towards the ceiling while expanding your upper ribs.
- Join your palms and keep your back straight.
- Exhale and bend towards your right without disturbing your lower body.
- Feel the stretch on the left side of your body.
- Gaze forward and maintain your balance.
- Stay in this pose for 3 long breaths.
- Inhale and come back up.
- Exhale and repeat the posture on your left side.[1]
Technique in pictures/animation
Effects
- Reduces stress and fatigue.
- Stretches the sides, shoulders, arms and spine.
- Strengthens the abdominal muscles.
- Improves digestion.
- Improves flexibility and balance.
- Improves blood circulation.[2]
Related Asanas
Special requisites
It is essential to practice this pose correctly to avoid injury.
- Anyone suffering from severe lower back, shoulder or neck injuries.
- Anyone suffering from headache or heart problems.
Initial practice notes
Beginners or those with limited balance and/or flexibility can practice indudalasana with the feet farther apart. Alternate hand positions include overhead in prayer position or the lower (in the direction of the bend) hand on the hip or on the thigh.[3]
