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Restorative yoga poses and hatha yoga stretches

English name: Mountain Pose
Sanskrit name: Parvatasana

Difficulty level: Basic

Technique

1. Stand feet together.
2. Forward bend until the hands touch the floor.
3. Step both feet back about 1 - 1.5 meters from the hands. So that the legs and the arms and back form 2 sides of a triangle
4. Keep the legs straight and push the heels onto the mat.
5. Open the shoulders, keep the arms and back straight and hollow the abdomen to pull the head towards the ground and legs.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Tones and strengthens arm and leg muscles. Parvatasana is effective in straightening upper spine hunches and increase blood flow to the upper back.

Notes

• Beginners should focus on touching their heels to the map to stretch the calf muscles.
• Once that is possible, roll the hips forward and push from heel to buttocks so that the heels push into the ground and the buttock push upwards. Lengthen the arms and back and push with the arms, pull with the abdomen to bring the head closer to the ground.