Salamba Shirshasana

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Salamba Shirshasana Salamba Shirshasana Shirshasana: posizione sulla testa (con supporto delle braccia) (Sa = con , alamba = supporto, Shiro = testa) Da Vajrasana portarsi in Balasana con le braccia distese davanti al corpo e rimanere in questa posizione per alcuni istanti per permettere al sangue di andare verso la testa con maggiore affluenza. Poggiare la testa con la sommità del capo a terra, mettere le mani dietro alla testa intrecciando le dita. I gomiti saranno alla giusta larghezza per formare una base stabile. Il collo dovrà essere dritto ma con una leggera curva lordotica naturale. Il peso dovrà essere non troppo verso la fronte, ma nemmeno troppo dietro al capo. Bisogna cercare la giusta posizione che non affatichi il collo e che non faccia cadere il corpo indietro. Portando avanti le gambe arrivare al punto che la schiena è verticale al suolo e poi sollevare con la forza dei lombi, e non facendo un saltino, le gambe verso l'alto. Ci sarà un primo step (vedi poi il video) dove le ginocchia sono flesse e le cosce vicino all’addome e si fa esperienza della prima perpendicolarità della spina dorsale. Poi si possono distendere le cosce verso l’alto portandole ben dritte verso la perpendicolare, ma le tibie sono ancora flesse in basso II step. Infine si distendono anche le tibie e, finalmente ci si trova con tutto il corpo perpendicolare al pavimento III e ultimo step. E’ molto importante riuscire a gestire questi 3 steo avendo così il pieno controllo e consapevolezza di ogni piccolo spostamento e quindi anche delle varie perpendicolarità che variano ad ogni step. Prendere così l’asana è corretto e yogoco, piuttosto che fare un salto e con uno slancio sollevare di colpo la gambe senza il minimo della consapevolezza! Per scioglierla rifare i tre step al contrario. Per imparare si può stare vicino ad un muro e valgono le considerazioni fatte per Kapalasana Shirshasana si può mantenere anche 10/20 minuti. Da evitare se si hanno problemi alle cervicali, pressione alta, ipertensione, pressione oculare alta o altre patologie gravi. L’insegnante potrà aiutare l’allivo in tutte le sue fasi posizionandosi dietro di lui “simulando il muro” e tenendolo ora per i fianchi (primi step) ora per le gambe (ultimo step), aiutandolo così a sentire la perpendicolarità e l’allineamento di tutta la spina dorsale (vedi il video delle correzioni) Il respiro sarà lento e naturale. Per sciogliere l'asana ripetere il tutto esattamente al contrario. Non risalire subito, ma rispettare le tappe fatte in modo inverso per permettere ai liquidi del corpo di ritornare gradualmente al loro posto. Questa Asana stimola molto Shasrara Chakra I maggiori gruppi muscolari interessati in questa asana sono: • Retto dell’ addome • Traverso dell’addome • Grande dorsale • Medio gluteo • Trapezio • Deltoide • Intraspinato • Tricipite brachiale Immagine tratta dal Libro: Anatomia dello Yoga. Di Abby Ellsworth. Elika Editrice Il giusto sostegno Mantenendo una corretta postura del capo si rafforzano i muscoli del tratto cervicale ed è possibile alleviare i dolori al collo di Julie Gudmestad / illustrazione di Bonnie Hofkin (Tratto da Yoga Journal.it) Esistono vari problemi legati all’area cervicale, le cui cause possono essere molteplici. Tra queste le più comuni sono: traumi dovuti a un “colpo di frusta” per un tamponamento in auto, una caduta dalla bici, un capitombolo dalle scale o incidenti domestici. Oppure stress cronici legati a cattive posture durante attività che richiedono di mantenere la testa in avanti e lo sguardo in giù, facendo abbassare il mento e di conseguenza provocando un appiattimento del collo: per esempio, lavorando al computer o leggendo alla scrivania, lavando i piatti o cucendo, ma anche semplicemente camminando. In ogni caso, il dolore al collo è spesso dovuto a una perdita del normale e leggero arco in avanti delle vertebre cervicali. La struttura La forma naturale della colonna vertebrale è di leggera estensione indietro nella parte bassa e leggera flessione avanti in quella più alta: con due curve più ampie (quella lombare inarcata e quella dorsale incurvata) e due più piccole (quella sacrale incurvata e quella cervicale inarcata). Le prime tre curve (sacrale, lombare e dorsale) insieme portano il peso della testa e della parte alta del corpo, assorbono i micro-traumi e consentono il movimento della testa in tutte le direzioni. Quando uno qualsiasi di questi archi si accentua o si appiattisce, l’intera colonna vertebrale viene sbilanciata e possono presentarsi svariati problemi. Il check-up? Fatevelo da soli Per intuire come si sviluppa la curva cervicale provate a toccare il collo con le mani, appoggiandovi tre dita sulla parte posteriore. Risulta piatto o curvo? I muscoli sono contratti o rilassati? Poi, abbassate lentamente il mento verso il petto: il collo si appiattisce e la muscolatura si tende. Ora, sollevate adagio il mento fino a guardare il soffitto, poi abbassatelo e alzatelo fino a trovare una posizione in cui il collo abbia una leggera curva in avanti e i tessuti siano morbidi: dovrebbe essere quella in cui il mento è livellato. Questa posizione indica una colonna vertebrale in equilibrio. Se, invece, la curva cervicale risulta appiattita questo squilibrio si ripercuote su tutta la schiena. La curva corretta Quando legamenti e muscoli della parte posteriore del collo sono tesi (improvvisamente in seguito a un trauma o più gradualmente per una postura scorretta) la curva cervicale ne è compromessa. Le vertebre non sono più allineate e possono causare dolore al collo e mal di testa, anche cronici. A lungo andare, un appiattimento del tratto cervicale può contribuire a creare danni anche gravi ai dischi intervertebrali. Fortunatamente, praticando yoga in modo costante, si possono migliorare questi problemi, grazie soprattutto all’azione di allineamento e consapevolezza. Il primo compito è imparare a mantenere una normale curva cervicale in più situazioni possibili: seduti alla scrivania, in piedi fermi o camminando, ma anche sdraiati a letto (usando un asciugamano arrotolato o un cuscinetto cilindrico per sorreggere il collo). Quando si è alla scrivania si può sollevare ciò che si guarda: la tastiera del pc o libri e documenti. Inoltre, è bene controllare la curva del collo tastandola con la mano in diversi momenti della giornata, anche mentre si pratica yoga (vedi indicazioni sugli Asana). Più forti, più sani Quali sono i muscoli che sostengono la curva cervicale e che dovremmo sempre premurarci di rafforzare? Il più importante è il trapezio superiore, che va dalla base del cranio fino al margine laterale superiore della scapola. Sotto si trova l’elevatore scapolare, che si origina dalle vertebre cervicali superiori e si inserisce sull’angolo superiore interno della scapola. Quando si contraggono insieme, questi due muscoli estendono il collo (cioè lo fanno piegare all’indietro). Se si ha un appiattimento della curva cervicale, molto probabilmente trapezio e scapolare sono sovraccaricati, in questo caso è necessario rinforzarli. Gli asana su cui puntare... Se eseguiti in modo adeguato, tutti i piegamenti all’indietro impegnano i muscoli estensori del collo. In particolare, i piegamenti all’indietro in cui il peso della testa è sollevato contro la forza di gravità, come Salabhasana (Posizione della Locusta) e Bhujangasana (Posizione del Cobra), offrono benefici rafforzanti. In ogni caso, nell’eseguire queste posizioni bisogna assicurarsi di avvicinare tra loro le scapole per non comprimere la parte posteriore del collo, cercando di percepire la curva cervicale in modo uniforme. Se si rafforza la parte posteriore del collo e si modificano le abitudini scorrette, si può ristabilire una normale curva cervicale. ...E quelli da eseguire con cautela Nonostante una corretta esecuzione di Sirsasana (Posizione Capovolta) preveda che il peso del corpo sia caricato sulle braccia e non sul collo, questa posizione è stressante per legamenti, muscoli e dischi intervertebrali. Ecco perché, nell’eseguire l’asana, è così importante l’allineamento del collo. In presenza di un appiattimento della curva cervicale, Sarvangasana (Posizione della Candela) può amplificare il problema. Poiché in questo caso il mento viene portato al petto, è ancora più facile appiattire il collo. Se non si hanno dolori, si può comunque eseguire questa posizione usando alcune coperte piegate a supporto di spalle e braccia, ma tenendo la testa a terra. In ogni caso, è sconsigliato eseguire .
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