La pierna flexionada permiten un buen anclaje al suelo para el cuerpo, y una mayor posibilidad de bascular la pelvis hacia adelante permitiendo una mejor extensión de los músculos posteriores de la pierna estirada.

Es muy cómoda esta postura en la mayoría de los casos (salvo teniendo problemas en la rodilla), para poder estirar muy bien toda la zona posterior del cuerpo.

En el caso de molestias en la rodilla, se puede aliviar colocando un cojín o almohadón debajo de la rodilla flexionada para elevarla del piso

Una respiración prolongada junto con una activa extensión de la columna nos permite tener cada vez más profundización en esta asana. Igualmente, el bascular la pelvis hacia adelante (anteversión), promoverá un mayor estiramiento de la pierna que está adelante.

En el caso de la torsión (parivrtta) y la bajada lateral (parsva), la base queda exactamente igual, pero es un trabajo diferente a nivel del torso porque incrementa los beneficios en la estimulación de los órganos digestivos, estiramiento de músculos de la espalda y lubricación de la columna vertebral.

Además de todo esto, otros beneficios de estas posturas son la posibilidad de:

° Calmar la mente, activar el sistema nervioso parasimpático y ayudar a disminuir la depresión leve.

° Estirar la columna vertebral, hombros, isquiotibiales y las ingles.

° Estimular el hígado y riñones.

° Mejorar la digestión.

° Disminuir la ansiedad, la fatiga, algunos dolores de cabeza, y el malestar menstrual.

° Fortalecer los músculos de la espalda durante el embarazo (practicar yoga solo luego del 2do trimestre).

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Podrás darte cuenta que tiene grandes beneficios y es muy agradable estar en la postura por largo tiempo, de manera que puede sostenerse entre 20 y 25 respiraciones, lo cual promueve beneficios como los mencionados anteriormente, pero con mayor profundidad y duración en nuestro cuerpo.

Para quienes hacen deporte intenso, así sea solo una vez por semana, les viene increíble hacer estas postura después del ejercicio porque evitará tener tanto dolor en las piernas, luego de que se enfría el cuerpo.

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ENGLISH

Stretch or not stretch? That's the dilemma

Every Saturday I go to play soccer for 90 minutes, and I notice how many of my teammates, as soon as they finish playing, stretch zero! They don't do anything, they just finish playing, change and bye bye.

And it catches my attention because afterwards, they always say that they are very sore, or that they suffer from many cramps (I think that age is also hitting us hehe). But seriously, I think it is because of the lack of knowledge of the importance of stretching after exercise or sporting activity.

In this case, I wanted to share with you a Yoga posture that I really like, but that I also use a lot after soccer training and it helps me HUGELY.

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Janusirsasana - Head to Knee Pose

Janu «knee», sirsa «head», asana «posture».

The name, like all yoga asanas, comes from Sanskrit and is the name given to this group of postures where basically one leg is bent, with the foot gently pushing the opposite leg, and the opposite leg is stretched fully forward.

In this case, I want to share with you three variations of the same posture, which are my favorites. In fact, you will surely notice in some previous post, that I use them in some longer sequence.

• Janusirsasana A
• Parivrtta Janusirsasana
• Parsva Janusirsasana

The bent leg allows a good anchorage to the ground for the body, and a greater possibility to tilt the pelvis forward allowing a better extension of the posterior muscles of the straight leg.

This posture is very comfortable in most cases (except in the case of knee problems), in order to be able to stretch the entire posterior area of the body very well.

*In the case of knee discomfort, it can be relieved by placing a cushion or pillow under the bent knee to raise it off the floor.

A prolonged breathing together with an active extension of the spine allows us to have more and more depth in this asana. Likewise, tilting the pelvis forward (anteversion) will promote further stretching of the leg in front.

In the case of twisting (parivrtta) and lateral lowering (parsva), the base remains exactly the same, but it is a different work at the torso level because it increases the benefits in the stimulation of the digestive organs, stretching of the back muscles and lubrication of the spine.

In addition to all this, other benefits of these postures are the possibility of:

° Calming the mind, activating the parasympathetic nervous system and helping to decrease mild depression.

° Stretch the spine, shoulders, hamstrings and groins.

° Stimulate the liver and kidneys.

° Improve digestion.

° Reduce anxiety, fatigue, some headaches, and menstrual discomfort.

° Strengthen back muscles during pregnancy (practice yoga only after the 2nd trimester).

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You can realize that it has great benefits and it is very pleasant to be in the posture for a long time, so that it can be sustained between 20 and 25 breaths, which promotes benefits such as those mentioned above, but with greater depth and duration in our body.

For those who do intense sports, even if it is only once a week, it is incredible to do this posture after exercise because it will avoid having so much pain in the legs, after the body cools down.

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