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parent_permlink | hive-120078 |
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author | aldara |
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permlink | 7-posturas-o-asanas-de-pie-que-te-seran-faciles-de-ejecutar-en-la-practica-de-yoga7-postures-or-standing-asanas-which-will-be-e |
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title | "7 posturas o Asanas de Pie, que te serán fáciles de ejecutar en la practica de Yoga.//7 postures or Standing Asanas, which will be easy to perform in the practice of Yoga. (ESP/ENG)" |
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body | "<html>
<div class="text-justify">
<p>Saludos Comunidad!! </p>
<p>En esta oportunidad les traigo 7 posturas o asanas para la practica del yoga. Es importante recordar que se debe realizar un calentamiento previo ya sea mediante estiramiento o acondicionamiento neuromuscular a fin de preparar el cuerpo, la respiración debe ser nasal, manteniendo la concentración en la ejecución de cada postura , recordemos que la palabra YOGA representa la unión del cuerpo, la mente y el espíritu. Con estos elementos en juego hacemos completa nuestra practica, que nos beneficiara de manera integral. Estoy en completa gratitud con mi escuela de yoga y compañeros ya que el tener un maestro es maravilloso y las asanas que les mostrare forman parte de nuestras rutinas que con mucho cariño hoy les explicare.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/241thegqbfi81kkKMjbe5xjCpPy7hbdteFZZzkkKGMaFk3ZpvMHyeU9csKVithydqwFwM.png" alt="Imagen1 1.png">
</center>
<p>Postura RISHI, en posición de pie, piernas juntas realizamos lo siguiente:
Inhalar.
Rotar sobre el eje 90º.
Flexión profunda de cadera al frente. Exhalar.
Mano izquierda en tobillo izquierdo, brazo derecho elevado y en ángulo.Contar 20 segundos.
Repetir del otro lado</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23ydEkb6f3sDSnneZ2EAU2WttBhwNM8JMVW55gsgwdK94CQrzA4LqBjMztVBT1LKgV6XM.png" alt="Imagen 2 2.png">
</center>
<p>Continuamos con ARDHA CHAKRASANA o Expansión de Pecho, de pie piernas juntas realizamos lo siguiente: Para ejecutar la expansión del pecho, al inhalar se elevan los brazos en ángulo recto con el tronco y se llevan los brazos hacia atrás. .Reclinarse tratando de no bajarlos y luego, exhalar, hacer la flexión de cadera al frente. Contar hasta 20. Invertir el proceso para deshacer la postura. </p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/48XfSX22WyVgnMvsJgUDwbWTLbk1SAe3PwAwEjzzPsT7NbDgvQnrngkD63aNiSVxng.jpg" alt="Imagen5.jpg">
</center>
<p>Seguimos con PADAHASTASANA o postura de las manos a los pies, parados con piernas juntas realizamos lo siguiente;Inhalar, al exhalar hacer flexión profunda de la cadera y tomarse de las piernas,
los mas flexibles pueden llevar las palmas al piso. Contamos hasta 20. Para deshacer, inhalar, invertir.
Mantener alineada la columna, las piernas y las rodillas extendidas.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23zm5BAiWQTpaE9wzFLBdhHZFJWE5rZUnb3cYVAhuKXKQPt19a8KdwFyFxpiYatSfqtsb.jpg" alt="Imagen6.jpg">
</center>
<p>Postura TRIKONASANA o postura del Triangulo, parados separamos piernas mas allá del ancho de los hombros, Después de rotar sobre el talón derecho y mantener los brazos elevados en ángulo, hacer la flexión lateral del tronco, los brazos forman una línea perpendicular al piso y la mirada (en la postura) va con la mano que se encuentra por encima del cuerpo. Mantener las rodillas extendidas. Sostener por 20 segundos. Repetir la asana del lado complementario.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23yJZSUrX65oLy8Rzi16TSNhSBrrwhaqYnY5sCWLt83ENV9TAHwdFCVt1Cmp93KBB6b2E.jpg" alt="Imagen7.jpg">
</center>
<p> NITAMBASANA, o Inclinación Lateral, de pie, piernas juntas.
La inclinación lateral se ejecuta después de elevar los brazos y estos haber quedado tapando los pabellones, los codos bien extendidos y la separación de los mismos, es el ancho de los hombros. La inclinación debe hacerse hasta donde se pueda e ir flexionando poco a poco. Recuerde mantener el plano. Contar hasta 20 y luego hacerlo por el lado complementario.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23wqyGEhAo2UxmYqBA1Je4qLRNhmgVZP79maiH28fLWijVDAcJ1oTTEHuzyenyoohTvXa.jpg" alt="Imagen8.jpg">
</center>
<p>NATARAHASANA o postura del bailarin,
Después de elevar el brazo con la mirada al frente, nos tomamos del tobillo
contrario y luego elevamos la mirada al techo. Contamos hasta 20. Para deshace invertir la
secuencia. Recuerda acompañar el movimiento con la respiración.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23ynhMZKz4NNjKr2fmegtvvk82G5VZq5xyGuadgLPNG78tRMzHewYTuXE31f1LC6BEUBS.png" alt="Imagen 3 3.png">
</center>
<p>
URVASANA o
La bailarina se ejecuta elevando los brazos y talones, inhalamos, al exhalar descendemos lentamente y al tocar los talones hacer la extensión de rodillas, inhalar, nuevamente para quedar en la postura inicial. La cabeza siempre debe estar dentro de los brazos y el tronco perpendicular al piso.Esta es una postura en movimiento.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/EpLgTrvDAPLCUthBf5uAbECGphAN5mR5vcv41LZWnqs6knK99Q2FJF4UE7rn3w7vXCN.jpg" alt="13923848_10208556277602696_418878551077188554_o.jpg">
</center>
<p> Existen muchísimas otras posturas o asanas con sus variantes, en nuestra escuela optamos por grupos de 7 en cada practica a fin de ir ejecutándolas con mas precisión, en mis siguientes post les mostrare las asanas en otras posiciones sentados, acostados y las invertidas, sucesivamente, las cuales pueden combinar para su practica. Espero las realicen, particularmente me encantan los grupos, practicar las asanas y compartir la ejecución, es para mi una forma de alimentar mi alma, igual son efectivas si las realizas tu sol@, toma en cuenta el seguir bien la instrucción, respirar y mantener tu concentración. Les dejo esta cita como cierre de mi post:
“<em>Hay un puente entre el tiempo y la eternidad
y ese puente es el espíritu del hombre</em>”
<em>Los upanishad.</em>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23xpW7Ns4xkbUpe43qoLeHEAxKrWPL45RgC3m7NCcsJiYT69a3zMKe5oMjbMRhSWSrZzt.PNG" alt="canva.PNG">
</center>
<ul>
<li><em>Fotos modelos compañeros de yoga de @Aldara</em>..</li>
</ul>
<center>
<h2><em>English version</em></h2>
</center>
<strong><h4> 7 postures or Standing Asanas, which will be easy to perform in the practice of Yoga.</h4></strong>
<p>Greetings Community!!! </p>
<p>This time I bring you 7 postures or asanas for the practice of yoga. It is important to remember to warm up beforehand either by stretching or neuromuscular conditioning in order to prepare the body, breathing should be nasal, maintaining concentration in the execution of each posture, remember that the word YOGA represents the union of body, mind and spirit.With these elements in play we make our practice complete, which will benefit us in a comprehensive manner. I am in complete gratitude with my yoga school and partners since having a teacher is wonderful and the asanas that I will show you are part of our routines that with much affection today I will explain to you.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/241thegqbfi81kkKMjbe5xjCpPy7hbdteFZZzkkKGMaFk3ZpvMHyeU9csKVithydqwFwM.png" alt="Image1 1.png">
</center>
<p>RISHI posture, in standing position, legs together we perform the following:
Inhale.
Rotate on axis 90º.
Deep hip flexion to the front. Exhale.
Left hand on left ankle, right arm elevated and at an angle. 20 seconds.
Repeat on other side</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23ydEkb6f3sDSnneZ2EAU2WttBhwNM8JMVW55gsgwdK94CQrzA4LqBjMztVBT1LKgV6XM.png" alt="Image 2 2.png">
</center>
<p>We continue with ARDHA CHAKRASANA or Chest Expansion, standing legs together we perform the following:To execute the chest expansion, on the inhale raise the arms at right angles to the trunk and bring the arms back. .Lean back trying not to lower them and then, exhale, do the hip flexion to the front. Count to 20. Reverse the process to undo the posture. </p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/48XfSX22WyVgnMvsJgUDwbWTLbk1SAe3PwAwEjzzPsT7NbDgvQnrngkD63aNiSVxng.jpg" alt="Image5.jpg">
</center>
<p>We continue with PADAHASTASANA or hands to feet posture, standing with legs together we perform the following;Inhale, on the exhale do deep hip flexion and take the legs,
The more flexible ones can bring their palms to the floor, count to 20.
Keep the spine aligned, legs and knees extended.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23zm5BAiWQTpaE9wzFLBdhHZFJWE5rZUnb3cYVAhuKXKQPt19a8KdwFyFxpiYatSfqtsb.jpg" alt="Image6.jpg">
</center>
<p>TRIKONASANA posture or Triangle posture, standing we separate legs beyond shoulder width, After rotating on the right heel and keep the arms raised at an angle, make the lateral flexion of the trunk, arms form a line perpendicular to the floor and the gaze (in the posture) goes with the hand that is above the body. Keep the knees extended and hold for 20 seconds. Repeat the asana on the complementary side.</p>.
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23yJZSUrX65oLy8Rzi16TSNhSBrrwhaqYnY5sCWLt83ENV9TAHwdFCVt1Cmp93KBB6b2E.jpg" alt="Image7.jpg">
</center>
<p> NITAMBASANA,or Lateral Bend, standing, legs together.
The lateral tilt is executed after raising the arms and these have been covering the pavilions, the elbows well extended and the separation of the same, is the width of the shoulders. The tilt should be done as far as possible and gradually flexing. Remember to stay flat. Count to 20 and then do it on the complementary side.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23wqyGEhAo2UxmYqBA1Je4qLRNhmgVZP79maiH28fLWijVDAcJ1oTTEHuzyenyoohTvXa.jpg" alt="Image8.jpg">
</center>
<p>NATARAHASANA or dancer's pose,
After raising the arm with our gaze to the front, we take the opposite ankle and then we raise our gaze to the
and then we raise our gaze to the ceiling. We count to 20.
sequence. Remember to accompany the movement with breathing.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23ynhMZKz4NNjKr2fmegtvvk82G5VZq5xyGuadgLPNG78tRMzHewYTuXE31f1LC6BEUBS.png" alt="Image 3 3.png">
</center>
<p>
URVASANA or
The dancer is executed by raising the arms and heels, we inhale, exhaling we descend slowly and when touching the heels do the knee extension, inhale, again to stay in the initial posture. The head should always be inside the arms and the trunk perpendicular to the floor.This is a moving posture.</p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/EpLgTrvDAPLCUthBf5uAbECGphAN5mR5vcv41LZWnqs6knK99Q2FJF4UE7rn3w7vXCN.jpg" alt="13923848_10208556277602696_418878551077188554_o.jpg">
</center>
<p> There are many other postures or asanas with their variants, in our school we opt for groups of 7 in each practice in order to execute them with more precision, in my next post I will show you the asanas in other positions sitting, lying down and inverted, successively which can be combined for your practice. I hope you do them, I particularly love the groups, practicing the asanas and sharing the execution, is for me a way to feed my soul, they are also effective if you do them alone, take into account to follow the instruction well, breathe and keep your concentration. I leave you this quote as a closing of my post:
"<em>There is a bridge between time and eternity
and that bridge is the spirit of man</em>"
<em>The upanishad.</em></p>
<center>
<img src="https://files.peakd.com/file/peakd-hive/aldara/23xpW7Ns4xkbUpe43qoLeHEAxKrWPL45RgC3m7NCcsJiYT69a3zMKe5oMjbMRhSWSrZzt.PNG" alt="canva.PNG">
</center>
<ul>
<li><em>Photos model yoga partners of @Aldara</em>..</li>
</ul>
</div>
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id | sm_submit_team |
---|
json | "{"summoner": "starter-156-YT2zo", "monsters": ["C3-131-7FJIBBA0Y8", "C3-91-7VB416JDHC", "C3-207-32FV9WJP6O", "C3-234-Y5G9190XVK"], "trx_id": "9170164a324ba1cfccaaa16697a168db42903ee3", "app": "steemmonsters/0.7.109", "secret": "8UMvkiBVPW", "team_hash": "182805e4ae9bdbc1553ade619874f2ae"}" |
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extensions | [] |
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signatures | 0. | 1f559cb90feac742d136dd1858180ef7ec92757bd353426790e02f5b14f249579569d40ee9ca084838bab6c9a318b5872d52d245081a1cc1a9f2c1c50fb28b5db9 |
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transaction_id | a56a34653ac4b6d64ac49a2a38e0f3ed99761b63 |
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block_num | 54,675,038 |
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transaction_num | 28 |
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