Séance pour tonifier le corps🧘‍♀️🧘🏻‍♂️

1 - Temps d'observation :

Avec la respiration ujjayi souffle glottique que l’on ressert à l’arrière de la gorge

2 - Tadasana :

Les pieds sont parallèles de la largeur de votre bassin. On fixe un point au sol environ 1 mètre. En inspirant vous soulevez les talons et monter les bras vers le ciel, en expirant reposer les talons au sol et descendre les bras le long du corps. Répéter 6 fois

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3 - Uttanasana en asymétrique :

Placez-vous à l’arrière du tapis, les pieds sont joints, ouvrez le pied droit sur le côté et faite un pas dans le sens de la marche avec votre pied gauche. Ajuster les hanches face à la jambe de devant. La colonne vertébrale est redressée. Inspirer monter les bras vers le ciel, expirer penchez-vous vers la jambe gauche, poser les mains de chaque côté du pied gauche ( adapter si besoin avec des briques, des livres de chaque côté des pieds ou placer une chaise devant vous pour poser vos mains). Vous pouvez plier votre genou gauche c’est trop raide. En inspirant garder les bouts de doigts au sol où sur les briques...et soulevez les orteils gauches, prendre appui sur le talon gauche et redresser la tête devant soi. En expirant, on repose le pied gauche, relâcher la tête vers la jambe gauche. En inspirant, on redresse le buste, les bras sur les côtés et on les remonte vers le ciel (adaptation garder les bras sur les côtés). En expirant, laisser les bras revenir le long du corps. Continuer 6 fois, idem à droite.

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4 - Utkatasana:

Si les talons se soulèvent enrouler votre tapis, caler sous vos talons.

Les pieds sont parallèles de la largeur du bassin, croisés vos doigts, les paumes de mains vers le sol. Inspirer, monter vos bras vers le ciel, expirer venez-vous accroupir en gardant les bras vers le ciel, ( vous devez voir vos orteils dans la posture de la chaise, les fesses à l’arrière), inspirer remonter en tendant les jambes et les bras vers le haut. Répéter 6 fois

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5 - Urdhva prasarita padasana :

Allongé sur le dos, les jambes fléchies et les pieds à plat au sol. Les bras sont le long du corps. Inspirer sur place et expirer amener les 2 jambes vers le buste, inspirer faite monter les 2 jambes vers le ciel, puis revenez, expirer les 2 genoux vers le buste, inspirer les pieds à plat au sol. Répéter 4 fois en dynamique puis 6 respirations dans le statique les jambes tendues vers le ciel.

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6 - Dvi pada pitham :

Allongé sur le dos, les jambes fléchies et les pieds à plat au sol. Inspirer monter votre bassin, expirer rapprocher le genou gauche vers la poitrine, inspirer monter la jambe vers le ciel (si vous ne pouvez pas monter votre jambe, faite seulement genou vers la poitrine). A l’expire, on revient le genou gauche vers la poitrine, inspire on place le pied gauche au sol idem pour la jambe droite et à l’expire on déroule la colonne vertébrale. Répéter 6 fois

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7 - Apanasana :

Allongé sur le dos, poser les mains sur les genoux, menton rentré vers la gorge, inspirer éloigné vos genoux et à l’expire rapprocher les genoux vers la poitrine. 6 fois

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8 - Vajrasana - Cakravakasana :

Assis les fessiers sur les talons, les bras sont à l’avant, le front au sol, inspiré venez en quadrupède en creusant le dos en levant la jambe gauche et le bras droit, en alternant jambe droite et le bras gauche puis expiré revenez assis les fessiers sur les talons. Répéter 6 fois

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9 - Apanasana : Idem 7

10 - pranayama : technique respiratoire

Inspire et expire libre en plaçant une respiration rétention poumon plein après l’inspire 2 à 4 secondes. 12 respirations + silence

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Belle pratique !

Namasté 🙏🏻