The deep benefit of stretching and opening - Part II. #yogasana

So many times we have made them and maybe we never stopped to think and understand how are we doing it and what are their benefits for our health, body and mind.

PART I: https://steemit.com/yoga/@marceladiomede/the-deep-benefit-of-stretching-and-opening-part-i-yogasana

Being a simple asana, considered the elementary in yoga, the
performance of the dog looking up does not entail greater risks or
considerations to consider. Personally I notice that my students do not strain their neck when they do it and if they are students with cervical rectification or chronic problems I tell them
not to wear their heads back and those who suffer back pain are not
advised. And continue with his complementary, Phalakasana, the board, in general after doing this asana we went to Chaturanga Dandasana and then to Urdhva Mukha Svanasana.

And continue with his complementary, Phalakasana, Utthita-Chaturanga-Dandasana, the board, in general after doing this asana we went to Chaturanga Dandasana and then to Urdhva Mukha Svanasana.

There are many asanas that are recognizable and familiar even to those who do not practice yoga, because they are practiced in different contexts. Such is the case of Phalakasana. We can assure you that even if you have never practiced yoga and the word is totally unknown to you, you have performed this asana at some time.

Its name comes from Sanskrit phalaka: tabla, plancha; asana: posture So, as you may have guessed, Phalakasana is nothing more and nothing less than the well-known Tabla, which is done in preparation for a large number of physical disciplines.

This is because the Posture of the Table is really an exercise for the whole body. It works intensely on the muscles of the center (that is, the abdominal area), and also strengthens arms and legs. So it will help us to condition our body to perform more complex asanas, in addition to improving the physical condition in general.

Difference between Urdhva Mukha Svanasana and Phalakasana

The important thing to keep in mind is to bring attention to the
armed, it is an advanced asana because it requires a strong core,
worked, and strength of arms.

Working the resistance with Phalakasana

The Posture of the Table is part of many versions of the traditional sun salutation sequence. Since entering directly into Chaturanga can be a complex movement, we can adopt Phalakasana as a transition, bending our elbows until we reach Chaturanga.
However, when performing it by itself, Phalakasana is an interesting resistance exercise for the whole body.

(this photo was taken at my Yoga Studio, thanks to my model, Martu)

Perhaps the first thing we think about when seeing this pose is that it works fundamentally arm strength. You could even think of the lizards starting from Phalakasana. And while it is true that the Table is an excellent arm strengthener, after doing it anyone will tell you that what it demands mainly is abdominal strength.

But the resistance that demands to sustain Phalakasana for a long time is not only physical, but also mental. The Table is a totally static posture that requires continuous work by the whole body. Many times the temptation to surrender and disarm the posture may appear. Work on not letting that impulse win you.

Another recommendation for your mind:

Try to forget about the chronometer. If, when doing Phalakasana, the
only thing that runs through your thoughts is the number of seconds
until you can leave the posture, we assure you that you will suffer
more than necessary. Try to abstract from the time elapsed. In a
class, the instructor will tell you when to move on to the next
position. If you practice on your own, try putting goals in deep
breaths, and not in time, always remembering that your anchor to
return to your center is breathing, deep inhalations that allow you to
enter asana.

Benefits
• The table is a complete exercise for the whole body. It helps to strengthen and affirm from the muscles of the arms and legs. Strengthens the abdominal area
• Helps to master stability, learning to control it from the muscles of the center of the body.
• Prepare for other more complex asanas that require arm strength.
• Helps to acquire resistance in the wrists.

Tips
• If you still do not have enough strength in your arms to stay in this position, you can make a known variation: rest your knees on the floor (raising your calves). If your knees are upset in this support, try to carry the weight a little higher so that you do not load it on the kneecap. You can also place a mat, blanket, or any other item underneath.
• You can use all kinds of elements to train in this position. For example, you can secure an elastic band over the elbows. It will serve as a resistance against which to push, ensuring that the arms work correctly and in the proper position. You can also place a block between the legs and press with the adductors. This variation accelerates the strengthening of the abdominals!

Precautions

It is not recommended that you perform this posture if you have carpal tunnel syndrome or serious injuries to your wrists. You can replace it with the low iron, on forearms.

HAVE A NICE DAY!

Thank you for reading and review!