Bound heron – advanced exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bound heron – advanced )

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Name of exercise  Bound Heron – Advanced
Other names of exercise Bound heron – advanced
Description of exercise Bound heron is an advanced exercise in yoga that requires a high level of flexibility and strength. It involves sitting in a cross-legged position and then wrapping one arm around the back and the other arm under the leg, clasping the hands together. The legs are then straightened and lifted off the ground, while maintaining the bind with the arms. This pose helps to open up the hips, shoulders, and chest, while also improving balance and core strength. It requires a lot of concentration and control to maintain the pose, making it a challenging yet rewarding exercise for advanced yoga practitioners.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit with left knee up to chest.
  • Right knee is bent with thigh against floor and foot against left thigh.
  • Reach left arm around left knee.
  • Reach right arm behind back and clasp hands together.
  • Bend torso to front.
  • Repeat pose to other side.

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    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    Body Part Chest, Hip, Shoulder
    Type of Muscles Latissimus Dorsi, Back, Gluteal, Deltoid, Biceps, Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Abduction, Extension, Elevation, Circumduction, Retraction, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved upper body strength
  • Increased core stability
  • Enhanced balance and coordination
  • Improved posture
  • Increased flexibility in the shoulders and chest
  • Strengthened back muscles
  • Improved breathing and lung capacity
  • Increased mindfulness and focus
  • Improved overall body awareness
  • Reduced risk of injury in daily activities

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Bound heron is an advanced exercise that involves lying on your back with your legs lifted and arms extended overhead, then slowly rolling up into a seated position while keeping your legs and arms straight. While this exercise can be beneficial for strengthening the core and improving flexibility, there are certain situations in which it should be avoided. If you have a history of back or neck injuries, or if you experience any pain or discomfort during the exercise, it is best to avoid bound heron. Additionally, pregnant women and individuals with high blood pressure or heart conditions should also avoid this exercise. It is always important to listen to your body and consult with a healthcare professional before attempting any advanced exercises.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Proper warm-up and stretching
  • Use a yoga mat or cushion for support
  • Listen to your body and stop if you feel any pain
  • Engage your core muscles
  • Keep your spine straight
  • Do not force your body into the pose
  • Use props if needed
  • Breathe deeply and evenly
  • Maintain balance and stability
  • Gradually increase the duration and intensity of the pose.

    • Helpful in Diseases

  • Arthritis
  • Anxiety
  • Chronic pain
  • Depression
  • Fibromyalgia
  • Insomnia
  • Migraines
  • Post-traumatic stress disorder (PTSD)
  • Rheumatoid arthritis

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    Frequently asked questions

     

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