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آموزش تخصصی یوگای پرانا - پادانگوشت‌آسانا Padangusthasana سه* (شكل22)
 
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پادانگوشت‌آسانا Padangusthasana سه* (شكل22)

پادا Pada به معنای پا و انگوشتا Angustha به معنای شست پا آمده است. این آسانا را ایستاده و با گرفتن انگشت شست پا انجام می‌دهند.

تکنیک

1. در تادآسانا بایستید. (شكل1) پاها را یك فوت از هم باز كنید.

2. دم را بیرون دهید؛ به جلو خم شوید و انگشت شست پا را بین شست دست و دو انگشت اول محكم بگیرید تا كف دو دست مقابل هم قرار گیرند. (شكل21)

3. سر را بالا نگه دارید، دیافراگم را به سمت قفسه سینه بكشید و پشت خود را هرچه بیشتر قوس دهید. برای اینكه پشتتان از دنبالچه انحنا پیدا كند؛ از ناحیه لگنی به جلو خم شوید و خود را از شانه‌ها پایین نكشید.

4. پاهای خود را سفت نگه دارید؛ زانوها را شل نكنید و همچنان شست پا را محكم بگیرید. استخوان كتف‌ها را نیز بكشید. در این وضعیت یك یا دوبار نفس بكشید.

5. حالا دم را بیرون دهید و سر خود را با سفت كردن و كشیدن شست دو پا بدون بلند شدن از زمین به وسط زانوها بیاورید (شكل22) بیست ثانیه با تنفس عادی در این وضعیت بمانید.

6. دم را فرو دهید و به وضعیت 2 بازگردید. (شكل21) شست پاها را رها كنید و بایستید. سپس به تادآسانا بازگردید. (شكل1)








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