INCLINED PLANE : POORVOTANASANA
The Inclined Plane immediately follows the Forward Bend as a counter pose. It complements the complete stretch given to the back of the body in Pashchimotanasana, stretching the spine in the opposite direction. When practiced on a regular basis, the Inclined Plane strengthens the shoulders, arms, wrists and hips. It increases their flexibility, as well as developing balance and muscular co-ordination.
BASIC INSTRUCTIONS
1. Sitting on the floor with your legs stretched out, place the hands flat on the floor behind you with the fingers pointing away from you.
2. Push your pelvis up, trying to bring the feet flat onto the floor, while dropping the head backwards. Try to bring the shoulder blades closer and keep the knees straight. Body should be in a straight line. Beginners may hold the position for 10 seconds. More advanced people can slowly increase the time for up to 1 minute.
3. Come out of the position and shake the wrists in the sitting position.
Common mistakes
• Head is allowed to come forwards, rather than kept back.
• There is tension in the neck and shoulders.
• Hips are rotated outwards and/or dropped. They should be raised as high as possible.
• One or both knees are bent - many students need frequent reminders to keep them straight.
• Hands are rotated outwards or turned around. Before you instruct students to raise their hips, make sure that they have their fingers pointing backwards.
• Feet are not straight, but are turned out to the sides. This will bring the hips, back and entire body into the wrong alignment. Also, make sure that legs are together.
Benefits
• The entire body is given a very gentle backward stretch.
• The chest is expanded and relaxed. Prana in the lungs is toned.
• Blood circulation is promoted.
• The Inclined Plane strengthens the shoulders, arms and hips, as well as increases their flexibility.
• Balance and muscular co-ordination are enhanced
|
