{"id":150,"date":"2019-12-07T14:01:13","date_gmt":"2019-12-07T19:01:13","guid":{"rendered":"https:\/\/cactusjack.ca\/atma\/?p=150"},"modified":"2025-01-13T17:46:10","modified_gmt":"2025-01-13T22:46:10","slug":"une-sequence-de-yoga-a-pratiquer-durant-le-temps-des-fetes","status":"publish","type":"post","link":"https:\/\/staging.atmayogamontreal.com\/staging_0\/une-sequence-de-yoga-a-pratiquer-durant-le-temps-des-fetes\/","title":{"rendered":"Une s\u00e9quence de yoga toute simple \u00e0 pratiquer durant le temps des F\u00eates"},"content":{"rendered":"[vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]\n

Poursuivre sa pratique pendant les f\u00eates<\/h2>\n

Le temps des F\u00eates est bel et bien arriv\u00e9 et il nous apporte son lot de d\u00e9fis.<\/p>\n

En effet, plusieurs d\u2019entre vous se retrouveront occup\u00e9es \u00e0 cuisiner, \u00e0 emballer les cadeaux des enfants\u2026 \u00e0 la course, \u00e0 recevoir, \u00e0 se d\u00e9placer, \u00e0 manger (toujours plus!) et \u00e0 se coucher tard.<\/p>\n

En somme, m\u00eame si cette p\u00e9riode est festive, joyeuse et lumineuse, elle peut \u00eatre aussi \u00e9puisante pour le corps et l\u2019esprit.<\/p>\n

Voil\u00e0 pourquoi une pratique de yoga, aussi minime soit-elle, vous permettra de vous recentrer et de vous r\u00e9\u00e9quilibrer pour profiter, pleine de vitalit\u00e9 (Ojas), de ce moment de l\u2019ann\u00e9e avec quelques postures de yoga merveilleuses.<\/p>\n

D\u00e9butons par l\u2019ancrage : posture de Tadasana<\/h3>\n

\"pratiqueAdoptez cette premi\u00e8re posture, la montagne, celle qui vous permettra de vous ancrer. Pour un moment introspectif, fermez les yeux et prenez le temps de ressentir. Vous pouvez m\u00eame ramener les mains jointes au c\u0153ur et vous offrir une intention.<\/p>\n

Maintenant, au niveau de la posture, assurez-vous que vos pieds sont parall\u00e8les \u00e0 vos genoux. Prenez conscience du contact au sol, de la boule du gros orteil, du petit orteil et du talon. Gardez un petit pli dans les genoux et engagez vos quadriceps, imaginez-les tirer vers le haut. Faites ensuite pivoter vos deux cuisses vers l\u2019int\u00e9rieur pour ainsi d\u00e9gager le sacrum. Finalement, creusez le nombril vers la colonne et lib\u00e9rez les omoplates du dos en roulant vos \u00e9paules. Repr\u00e9sentez-vous un fil, au-dessus de la t\u00eate, qui vous tire. Prenez cinq bonnes respirations.<\/p>\n

Faisons circuler l\u2019\u00e9nergie : posture Urdhva Hastasana, mains au ciel<\/h3>\n

\"HasthaD\u00e9partissez-vous d\u2019une \u00e9nergie stagnante qui a tendance \u00e0 vous alourdir gr\u00e2ce \u00e0 l\u2019Urdhva Hastasana qui encourage l\u2019ouverture et la flexibilit\u00e9 des \u00e9paules, de la colonne vert\u00e9brale et du centre du c\u0153ur.<\/p>\n

Depuis votre pose Tadasana, inspirez profond\u00e9ment et montez vos mains vers le ciel. Enfoncez vos pieds. Les doigts sont \u00e9cart\u00e9s et les paumes des mains se font face. Regardez droit devant vous ou l\u00e9g\u00e8rement vers le haut (si vous n\u2019avez pas de sensibilit\u00e9 au cou) tout en gardant vos abdominaux vivants, question de ne pas \u00e9craser les lombaires. Maintenez la position pendant cinq respirations profondes aussi!<\/p>\n

 <\/p>\n

Abandonnons les tensions \u00e0 la terre: posture Uttanasana<\/h3>\n

\"pratiqueUttanasana est une posture de retour vers soi qui calme l\u2019esprit, soulageant stress (des F\u00eates!) et tensions dans la colonne et le cou. Dans cette position, imaginez les tensions qui coulent vers le sol, comme celles de la nuque et des \u00e9paules. Pour maximiser l\u2019effet rel\u00e2chement, vous pouvez bouger la t\u00eate en faisant des \u00aboui\u00bb et des \u00abnon\u00bb.<\/p>\n

Pour plonger dans cette posture \u00e0 partir d\u2019Urdhva Hastasana, vous descendez en gardant les bras longs. De plus, assurez-vous que cette transition vers le sol parte du bassin et non du haut du dos. N\u2019h\u00e9sitez pas \u00e0 plier l\u00e9g\u00e8rement les genoux et engagez vos abdominaux avant de fondre dans votre flexion avant, avec une colonne longue. Quelques indications dans cet extrait vid\u00e9o<\/a> pourront vous aider \u00e0 visualiser la transition si n\u00e9cessaire.<\/p>\n

\u00c9nergisons notre colonne vert\u00e9brale: Chat-Vache<\/h3>\n

\"\u00e9chauffementContinuez votre pratique en assouplissant, en tonifiant et en \u00e9chauffant la colonne vert\u00e9brale avec un mouvement en continu nourri par votre respiration. La s\u00e9quence Chat-Vache permet de tonifier et d\u2019assouplir la colonne, les hanches et les \u00e9paules, mais aussi de masser et de stimuler les organes digestifs.<\/p>\n

C\u2019est \u00e0 quatre pattes, les genoux \u00e0 la largeur des os du bassin, sous les hanches, et les mains \u00e0 la largeur des \u00e9paules, que vous amorcerez le mouvement. Commencez avec la vache en inspirant tout en poussant le bassin vers le haut pour \u00e9tirer la colonne, le cou et la t\u00eate. \u00c0 l\u2019expiration, encha\u00eenez avec le chat en basculant votre bassin vers le bas, la colonne arrondie et le menton coll\u00e9 pr\u00e8s de la poitrine.<\/p>\n

 <\/p>\n

D\u00e9tendons-nous et connectons \u00e0 l\u2019essentiel: Balasana<\/h3>\n

\"pratiqueNotre s\u00e9quence se poursuit avec une posture r\u00e9paratrice et calmante, celle de l\u2019enfant, efficace pour d\u00e9tendre le syst\u00e8me nerveux qui en aura bien besoin durant cette p\u00e9riode de l\u2019ann\u00e9e.<\/p>\n

\u00c0 partir du mouvement Chat-Vache, asseyez-vous sur vos talons, ouvrez les genoux \u00e0 la largeur du tapis basculez le bassin vers l\u2019arri\u00e8re tout en plongeant le torse vers le sol. \u00c0 la toute fin, allongez les bras, coudes d\u00e9pos\u00e9s au sol, et rel\u00e2chez votre front sur le tapis. La colonne est longue et le front, d\u00e9tendu. D’ailleurs, n\u2019h\u00e9sitez pas \u00e0 le masser en faisant des \u00abnon\u00bb avec la t\u00eate pour vous d\u00e9contracter davantage. Restez ici le temps que vous voulez.<\/p>\n

Stimulons la circulation: posture Viparita Karani<\/h3>\n

\"pratiqueVous aimerez cette posture de yoga qui vous permettra de faire circuler les liquides stagnants et de faire bouger votre sang partout dans votre corps. En effet, elle r\u00e9gule la circulation sanguine, r\u00e9duit les maux de t\u00eate et soulage m\u00eame les troubles intestinaux.<\/p>\n

Pour y plonger, asseyez-vous contre un mur avec une hanche qui le touche. Lentement, roulez sur le dos et laissez vos jambes transiter vers le haut et se reposer ensuite contre le mur. \u00c0 noter: vous devrez peut-\u00eatre vous rapprocher ou vous \u00e9loigner du mur pour trouver une position confortable. Une fois install\u00e9, d\u00e9posez vos bras sur les c\u00f4t\u00e9s de votre corps et fermez les yeux. Prenez, tout comme pour la posture Balasana, le temps que vous d\u00e9sirez.<\/p>\n

Passons en mode int\u00e9gration: posture de Shavasana<\/h3>\n

\"pratiquePour terminer cette courte et b\u00e9n\u00e9fique s\u00e9ance de yoga des F\u00eates, prenez le temps de vous immerger dans la posture Shavasana afin d\u2019accueillir le moment, de vous restaurer et de faire le plein d\u2019une \u00e9nergie nouvelle.<\/p>\n

Imaginez votre corps plonger toujours plus vers le sol \u00e0 l\u2019expiration. Ensuite, \u00e0 l\u2019inspiration, visualisez vos cellules qui se nourrissent. Enfin, couvrez-vous d\u2019une couverture chaude et ajoutez des oreillers sous vos genoux pour d\u00e9tendre le bas du dos.<\/p>\n

Bonne s\u00e9ance des F\u00eates!<\/h3>\n[\/vc_column_text][\/vc_column][\/vc_row]\n

En bonus, voici un article<\/a> pour t’accompagner pendant les f\u00eates afin de favoriser ta digestion! D\u00e9couvre la magie des \u00e9pices selon l’Ayurv\u00e9da!<\/p>\n

Si tu as appr\u00e9ci\u00e9 cet article, laisse-nous un commentaire! Tu peux aussi le partager sur les r\u00e9seaux \ud83d\ude42\u00a0<\/strong><\/p>\n

 <\/p>\n

Cr\u00e9dit photo: Unsplash<\/p>\n","protected":false},"excerpt":{"rendered":"

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