chakra padasana

      chakra padasana

Today we are going to learn chakra balancing or leg rotations. 

Leg rotations are a very simple practice, but they proved to be very effective especially when it's really easy to teach abdomen, strengthening of the abdomen. So those who are weak lower back, the reason why they have weak lower back because the abdomen is not strong enough and when you do leg rotations or chakra padasana and it helps you to strengthen the abdomen region. Also, it is very good to tune the organs which are there inside the abdomen at the same time it is very important and improves the dietitian.

The practice looks quite simple and a lot of time because it looks simple. People take it for granted. They just move their leg they are not engaging themselves, the more simpler it is.

It becomes very difficult to keep your attention there to keep your mind there. And that's a reason why, even with simpler practice, make sure that you are there you're present.

Those who have lower back issue, they should modify it but bending the legs and then doing it, it makes it a little simple, do to still find difficult to keep the hand underneath the back to support.

Otherwise, it is very good for strengthening the abdomen. Let's see how to do this practice. For this rely on the back in supine position

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After lying on the back, those who find difficult or those who feel that there is a lot of strain, they can always keep one leg bent so that this modification can make things a little easier. The strain will be less, but those who can do it, they will keep the bobblehead script. Now one common mistake which can happen is when people lift the leg up The lower back end tend to lift higher the lower back arch is a little bit that can also bring a lot of strain in the lower back. So what is more important is to keep the navel button pulled in down into the mat into the flow so that the lower back end remain flat.

 This will safeguard the lower back, we are now going to go into chakra paddles. So one leg should we will engage the leg which is on the floor should be engaged. So I will stretch the toes in and I will engage my cords up so that this leg remains stationary and the other leg can keep on moving. Otherwise, a lot of time it is happening that people when they move this one leg up, the other leg tends to bend and also it stops moving. We don't want that leg to move. We want that leg to remain stationary, steady and engaged. So when you're engaging one leg, for example, if right now I'm engaging my right leg, I will stretch the toe in animal engagement courts have been keep the lower back press down.

If I start lifting my leg up, my hand will start going down underneath the back. That is not what we want. We want it to be formed and down on the flow pulling the navel but inside, so engaging one leg, and then we start with other leg rotation. So keeping the right leg engage, I will inhale. And as I exam, I tighten the abdomen and slowly move the leg up. And then as I inhale, I again come down slowly back to the center. What is more important is to let the movement happen in a slower way, the slower it is, the impactful it will become.

 When people do this, they tend to move their hips or the opposite, but also up like this. Don't let this area lift like this area for the head and the button before on the ground. Exactly. Contract the abdomen. Inhale without lifting the tip and the butter. Just open the leg as much as you can. This is how you Leg rotation slowly. Those who find too difficult of field grabbing the leg, they can soften the knee a little, so that becomes really easier for them. But otherwise keeping the leg straight becomes much more impactful on the abdomen also. So this is how we can perform leg rotation. 

Few people ask question whether we should stretch the toe out or in it will depend actually, if you're feeling some crap in the court, you can stretch the toe out or you can keep the ankle just relaxed and then you can maintain the rotation.

You can do clockwise and anti clockwise. Then you can try with the other leg.

It looks very simple, but it has a very deep impact on strengthening the abdomen wall indirectly strengthening the back.

Do practice and feel the strength.