{"id":95,"date":"2016-06-20T18:07:36","date_gmt":"2016-06-20T17:07:36","guid":{"rendered":"https:\/\/www.bakchichbaba.com\/journal\/?p=95"},"modified":"2017-02-23T16:20:29","modified_gmt":"2017-02-23T15:20:29","slug":"adho-mukha-svansana-avec-les-mains-surelevees","status":"publish","type":"post","link":"https:\/\/www.bakchichbaba.com\/journal\/adho-mukha-svansana-avec-les-mains-surelevees\/","title":{"rendered":"Adho Mukha Svansana avec les mains sur\u00e9lev\u00e9es"},"content":{"rendered":"<pre class=\"western\">Dessislava m'a fait l'honneur de faire pour mes croquis une petite place sur son journal. \r\nL'objet de cette rubrique \u00e9tant de pr\u00e9senter une posture modifi\u00e9e \u00e0 l'aide de briques, sangles, \r\ncouvertures ou autres accessoires en vue d'accentuer un effet donn\u00e9 dans une asana, ou bien par \r\nexemple pour travailler une posture malgr\u00e9 des difficult\u00e9s particuli\u00e8res.\r\n\r\nEn fait, c'est ce qu'on fait tout le temps en cours de yoga Iyengar ! Mais nous voulons ici \r\nd\u00e9cortiquer encore un peu plus \u00e0 l'aide de vues dessin\u00e9es de haut ou de c\u00f4t\u00e9 qui ont l'avantage \r\nde d'\u00eatre moins personnelles que des photos et sont donc plus didactiques.\r\n\r\nLes planches de dessin accompagnant chaque article, repr\u00e9sentent la posture modifi\u00e9e et ses \r\npossibles sous-variations. Aussi, je r\u00e9it\u00e8re les pr\u00e9cautions qui accompagnent les billets sur \r\nmon propre blog <a href=\"http:\/\/www.fnyogi.com\" target=\"_blank\">[<\/a><span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"http:\/\/www.iyengaryoganotes.com\" target=\"_blank\">http:\/\/www.iyengaryoganotes.com<\/a><\/span>]: ces notes ne sont pas un tutoriel! Elles n'engagent que moi, \r\nelles sont le fruit de mes notes et observations et seulement le reflet de ma compr\u00e9hension. \r\nJ'eesp\u00e8re qu'elles vous encourageront \u00e0 exp\u00e9rimenter par vous-m\u00eame.\r\n\r\n<\/pre>\n<pre class=\"western\"><span style=\"color: #008080;\"><strong><span style=\"font-size: large;\">D\u00e9placer le centre de gravit\u00e9 vers les jambes en Adho Mukha Svanasana\r\n\r\n<\/span><\/strong><\/span><\/pre>\n<pre class=\"western\">Cet article est le premier d'une s\u00e9rie qui sera consacr\u00e9e \u00e0 une asana essentielle: Adho Mukha Svanasana, \r\nla posture du chien t\u00eate en bas. Dans ce billet, nous traitons de l'action de sur\u00e9lever les mains avec \r\ndiff\u00e9rents accessoires. Mais tout d'abord penchons nous sur les effets d'Adho Mukha Svanasana, \r\nselon BKS Iyengar. Dans la \u00ab Bible du yoga \u00bb il est \u00e9crit que \u00ab quand on est ext\u00e9nu\u00e9, une station prolong\u00e9e \r\ndans cette posture \u00e9limine la fatigue et permet de recouvrer l'\u00e9nergie perdue&lt;...&gt;... hum, hum! c'est \r\npeut-\u00eatre vrai pour un yogi assidu, mais c'est pas du tout l'impression que me donnent mes \u00e9l\u00e8ves d\u00e9butants \r\nqui justement, s'\u00e9croulent - ext\u00e9nu\u00e9s - apr\u00e8s quelques respirations en Adho Mukha Svanasana et bien avant \r\nd'avoir le loisir de \u00ab recouvrer l'\u00e9nergie perdue \u00bb. C'est donc une bonne introduction pour pr\u00e9senter \r\ncette variation avec les mains plus ou moins sur\u00e9lev\u00e9es par rapport aux pieds: car elle pr\u00e9sente l'\u00e9norme \r\navantage de d\u00e9placer le poids vers les jambes, soulageant les mains, poignets, bras et \u00e9paules pour ceux qui \r\nn'ont pas l\u2019entra\u00eenement n\u00e9cessaire ou bien en souffrent. Plus les mains sont \u00e9lev\u00e9es, plus il sera ais\u00e9 de \r\nmaintenir la posture pendant longtemps tout en b\u00e9n\u00e9ficiant de ses effets positifs.<\/pre>\n<pre class=\"western\"><span style=\"color: #008080; text-decoration: underline;\"><strong>\r\nPremi\u00e8re variation: Utilisation de la chaise<\/strong><\/span>\r\n\r\nDans cette variation, que l'on pourrait presque qualifier de \u00ab pr\u00e9paration \u00bb, on place une chaise \r\ncontre un mur et on met les paumes de mains \u00e0 plat sur l'assise.\r\nCeci permet de descendre les talons au sol m\u00eame pour ceux qui ont les ischio-jambiers super \r\nraccourcis tout en maintenant les jambes tendues.\r\nComme le centre de gravit\u00e9 est report\u00e9 vers les jambes, cela soulage beaucoup le travail du haut \r\ndu corps, et on obtient <em><strong>automatiquement<\/strong><\/em> d'une meilleure extension du tronc, des mains jusqu'aux ischions. \r\n\r\n<span style=\"color: #008080; text-decoration: underline;\"><strong>Deuxi\u00e8me variation: les mains sur des blocs<\/strong><\/span>\r\n\r\nDans cette variation, on s'approche de la posture finale: on place deux blocs \u00e0 plat contre le mur. \r\nLes mains sont donc sur\u00e9lev\u00e9es de seulement quelques centim\u00e8tres par rapport aux pieds. C'est tout \r\nde m\u00eame suffisant pour soulager le travail des bras et \u00e9paules et prolonger la station dans la posture. \r\nIci, on apprend \u00e0 descendre les talons internes et \u00e0 activer d'avantage les jambes \u00e0 partir de la racine \r\ndes cuisses, afin cette fois, de reporter <em><strong>activement<\/strong><\/em> le poids vers l'arri\u00e8re et obtenir une \r\n\u00e9longation \u00ab active \u00bb des flancs.\r\n\r\n<span style=\"color: #008080; text-decoration: underline;\"><strong>Rappel: La position des mains<\/strong><\/span>\r\nLes mains sont \u00e0 plat, le majeur en direction du mur, s\u00e9par\u00e9es de la largeur des \u00e9paules.\r\nMais en plus des <em><strong>mains \u00e0 plat (a)<\/strong><\/em> Le dessin montre 2 autres possibilit\u00e9s de placer ses mains:\r\n\r\n<span style=\"text-decoration: underline;\">b) <em><strong>Mains sur un bloc inclin\u00e9<\/strong><\/em>:<\/span> a l'effet de faire monter les avant-bras. C'est une variation qui \r\nest reposante pour les bras et pour ceux qui ont une tendance \u00e0 l'hyperflexibilit\u00e9 des coudes.\r\n\r\n<span style=\"text-decoration: underline;\">c) <em><strong>en appuyant le \u00ab talon de la main \u00bb et en remontant la paume et les doigts<\/strong><\/em><\/span>: comme dit mon prof, \r\nc'est une \u00ab boney action \u00bb (on pourrait traduire par \u00ab action osseuse \u00bb)- la paume de main n'est pas \r\nsupport\u00e9e - le talon de la main est contre le bord de la brique ou de l'assise de la chaise. \r\nEn plus d'activer la paume et les doigts, cette variante fait l'effet de connecter les articulations \r\nentre elles comme on connecte des points avec des lignes sur un dessin. Permet une clart\u00e9 de l'action \r\ndu poignet vers l'\u00e9paule.\r\n\r\n<span style=\"text-decoration: underline;\">R\u00e9f\u00e9rences: La bible du yoga (BKS Iyengar)\r\nA chair for yoga \/ Props for yoga (Eyal Shifroni)<\/span><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>Dessislava m&rsquo;a fait l&rsquo;honneur de faire pour mes croquis une petite place sur son journal. L&rsquo;objet de cette rubrique \u00e9tant de pr\u00e9senter une posture modifi\u00e9e \u00e0 l&rsquo;aide de briques, sangles, couvertures ou autres accessoires en vue d&rsquo;accentuer un effet donn\u00e9 dans une asana, ou bien par exemple pour travailler une posture malgr\u00e9 des difficult\u00e9s particuli\u00e8res. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":123,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[16,34,24,25],"class_list":["post-95","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-2","tag-asana","tag-materiel-de-yoga","tag-posture-de-yoga","tag-yoga-asana"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Adho Mukha Svanasana<\/title>\n<meta name=\"description\" content=\"Adho Mukha Svanasana avec les mains sur\u00e9lev\u00e9es. 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