Y en este caso, como última variante que les comparto por ahora, la distinción vendría dada por la separación de las rodillas al ancho de la alfombra, mientras que la punta de los pies se mantienen juntas. Y esto crea un espacio en el medio donde podremos ir con el centro del pecho hacia el suelo. Permitiéndonos (como podrán ver en la imagen), hacer una contrapostura para la espalda, donde antes estaba flexionada hacia adelante, y ahora se extiende completamente.

Además de eso, nos permite abrir mucho el pecho y flexibilizar los hombros, para así liberarnos de tensiones.

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Cada una de estas posturas pueden hacerse entre 10 respiraciones. Y al finalizar todas estas posturas, nos acostamos boca arriba en forma relajada con ojos cerrados por 1 o 2 minutos para finalmente continuar con nuestras actividades rutinarias.

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Sabías que haciendo esta postura - Balasana - durante 5 minutos al día...

• Calmarás tu mente, pues es una de las posturas más adecuadas para relajarse, recuperar la energía y descansar.

• Promoverás una mejor digestión, debido a la estimulación de los órganos digestivos al ser presionados por las piernas.

• Estirarás de una manera pasiva la espalda, lo que aliviará dolores como por ejemplo en la zona lumbar y cervical.

• Dará la posibilidad de abrir las articulaciones a nivel de caderas, que es una zona de muchas tensiones.

• Te ayudará, debido a su efecto relajante, a conectar con tu respiración adecuadamente y con ello disfrutar mayormente del momento presente, y cultivar la atención plena.

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ENGLISH

Hello beautiful people of Hive!

Today I would like to share with you a posture that is usually taken as a simple asana, but that really brings a lot of benefits for the lifestyle we have today.

Recently, after TEN YEARS! I took up soccer again and I spent the first five (5) weeks VERY SORE, and I had to do much softer practices. Within those practices, I always incorporated this posture because as I said before, it brings great benefits.

This posture is called Balasana. And it brings many benefits to the body, and the interesting thing about it is that it has multiple variations, where each one works in different ways and flexes and relaxes the back (and spine) in its own way.

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VARIANT A

This is the most basic way to do it, and relaxed. For the arms to the heels allows the whole body to be in a relaxed state, while allowing a wide stretch of the back and spine as you bend forward. Also, by dropping the forehead to the floor, our neck relaxes (important for those who spend all day at the office or in front of the computer).

The shoulders relax by dropping toward the floor.

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VARIANT B

In this second variant, we can go activating the body, with the new position that the arms acquire, and helps to further stretch the muscles at the cervical level.

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VARIANT C (Right/Left).

Now, in this case C, we see the same posture as in B, but turning only the trunk to the sides (at 45°), keeping the legs in the same place.

Particularly, I love this variation, because it makes me feel the complete stretching of the sides, which generates a very pleasant sensation when releasing the posture.

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VARIANT D

And in this case, as the last variant that I share with you for now, the distinction would be given by the separation of the knees to the width of the carpet, while the toes are kept together. And this creates a space in the middle where we can go with the center of the chest to the floor. Allowing us (as you can see in the picture), to make a counterposture for the back, where before it was bent forward, and now it is fully extended.

In addition to that, it allows us to open a lot the chest and flex the shoulders, thus freeing us from tensions.

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Each of these postures can be done between 10 breaths. And at the end of all these postures, we lie on our back in a relaxed way with eyes closed for 1 or 2 minutes to finally continue with our routine activities.

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Did you know that by doing this posture - Balasana - for 5 minutes a day...?

• You will calm your mind, as it is one of the most suitable postures to relax, recover energy and rest.

• You will promote better digestion, due to the stimulation of the digestive organs as they are pressed by the legs.

• You will stretch your back in a passive way, which will alleviate pains such as in the lumbar and cervical area.

• It will give the possibility to open the joints at the level of the hips, which is an area of many tensions.

• It will help you, due to its relaxing effect, to connect with your breathing properly and thus enjoy more of the present moment, and cultivate mindfulness.

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