Cocorinha stationary

Flexibility-stretch.

Movement

Stand with your feet .shoulder-width (at least 15 to 20 inches) apart, Bend your knees and drop down illto a squat position with your bands in front of you, crossed at the wrist.

Breathing

Breathe deeply. Try nasal breathing, inhaling and exhaling only through your nose. Exhale until you feel you have expelled every last breath of air from your kings, and as you exhale, visualize your lower spine (sacroiliac joint) relaxing farther toward the floor. Hold the cocorinha position for at least eight breaths.

Pointers

If you have stiff ankles, squat in die same way, but with your heels raised on a couple of thin books, weight-training plates, or even a rolled-up towel.

Health and Fitness Benefits

This is very beneficial for the sacroiliac joints at the back of the pelvis and base of die spine. It releases pressure on your lower back, lowers the sacrum between the hip joints, and gives the ankles a powerful stretch.

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Z Cocorinha Variations

Flexibility-stretch.

Movement

Rest your chin on your chest for a fuller stretch of the spine and let your arms rest between your legs.

Outstretch your arms and squeeze your shoulder blades together, lifting your chin for an opposite stretch. You can have your heels flat on the ground, or if you prefer, raised as they are in the photograph.

If your ankles and legs arc so stiff that you find it difficult to balance without falling over backward, hold a secure table leg or other secure object for stability.

Breathing

As for cocorinha.

Pointers

Once again, let your tailbone drop low. While you hold onto an object for stability you can rotate around slightly and work on releasing tension in your lower spine.

Health and Fitness Benefits Similar to those for cocorinha.

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