http___hr.265health.com_conditions-treatments_bones-joints-muscles_1016056755.html_1.xml
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Among the top ten most asked questions I receive after class, “How do I move away from the wall when learning (insert inversion here)?” The short answer, the fast answer, is, move away from the wall. The long answer is, practice falling safely out of your pose and spend time building the fundamentals for the pose. When you think you’re almost ready, you’re actually ready. Many yogis shun Paul Wall, our constant companion and rock by our hard place. I think, we should take time to give our old friend some love, to remember the good times and all he has to offer. You know, good old legs up the wall pose and down dog at the wall? Do you remember the good times? This weekends KatV Stretches sequence from the instagram hashtag of the same name (#KatVStretches) embraces some of the love Paulie has to give. - Start by measuring one leg distance away from your favorite support wall. Stand with your left shoulder facing the wall. Come into standing hand to big toe pose, welcome to use a strap here or use the good old yogi toe lock. - Open up your hip like the page of a book and lightly place your foot on the wall. You can lift your arms up or play with the stretch here by leaning into it. - When you’re ready, begin to rotate the feet and turn your hands down to frame the right foot. Enjoy the warrior three prep here and the stretch that comes with it. - Place a little weight into the foot on the wall, and begin to scoot your right foot towards the wall. Turn the left foot over and begin to slide into a standing split stretch, using the wall for leverage. If this is intense, and it may well be, you can have a slight bend in the left leg to ease the stretch. - Walk your hand away from the wall and press the left foot gently into the wall, lifting your right foot up to meet it. Adjust your hands until you feel the alignment of hips over shoulders over wrists and hold this handstand prep. You could skip the hold here if you are not working towards handstand in your current practice, this is after all, a stretch centered post. - From here, we basically work backwards to stretch the other side. Placing your left foot onto the ground, turn your right foot over and work into a standing split on this side. Remembering that it may be different than the other side, adjust accordingly. - Walking the hands forward, use your right foot to hold some weight while you step the left foot out to the warrior three prep and enjoy the stretch from there. - As you begin to turn your feet, find strength in the left leg and sweep your arms up to standing. Welcome again to explore the stretch here as you like. - Begin shifting your weight into the left foot and bring your right foot into your hand for standing hand to big toe pose. Moving the foot back in front of your body. Gently release the foot to the floor and feel free to shake it out! I recommend holding each position for at least five breaths, but you could stay longer if you feel like it. Enjoy the flow, and practice it warm! Peace&Love – Kat
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stajati pokraj stacionarni objekt ili nešto što mogu shvatiti da se uravnotežiti . Zgrabite svoj lijevi gležanj s lijeve strane i izvadi nogu i out daleko od svog dna . Push kukove naprijed osjećati se protežu u svojim mišićima potkoljenice. Izbjegavajte povlačenjem na svoje noge , tako da dotakne dno , jer da gibanje uzrokuje mnogo stresa na koljeno . Ponovite ovaj protežu na desnoj strani . Izvedite ovaj protežu na trbuhu , ako vam je draže da ne stoje . protežu vaše tetive koljena mišiće Sjednite na pod i stavio obje noge ispred vas u V oblika . Uzmi obje ruke i posegnuti za desne noge . Trebali biste osjetiti protežu kroz stražnje noge, posebno tetive koljena . posegnuti za lijevom nogom i ponovite protežu . Stand up i cross tvoja desna noga ispred lijeve noge na gležanj . naginjati i zadržati svoju lijevu nogu ravno na koljena . posegnuti za svojim nožnim prstima ili pokušati dovesti prsa s nogom . Ponovite ovaj protežu s lijevom nogom prešao ispred svog desnom nogom . protežu vaše mišiće tele Pronađite zid na kojem će se izvoditi ovaj tele rastezljivost. Face zid i stavite Prsti desne noge na zidu , s desnom peta na tlo . Podesite kut vaših stopala , ovisno o fleksibilnosti . Lean u zid dok ne osjetite protežu u vašem tele . Ako ne možete osjetiti protežu , povećati kut vaših stopala , tako da vaši prsti su veći na zidu i tvoja peta je bliže zidu . Zamijenite noge i istegnite lijevu tele mišića . From:http://hr.265health.com/conditions-treatments/bones-joints-muscles/1016056755.html