{"id":8852,"date":"2020-11-26T20:13:31","date_gmt":"2020-11-26T17:13:31","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1205"},"modified":"2025-05-31T09:46:56","modified_gmt":"2025-05-31T06:46:56","slug":"padahastasana-posture-cigogne-en-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/padahastasana-posture-cigogne-en-yoga\/","title":{"rendered":"Asana \u00abCigogne\u00bb en hatha-yoga"},"content":{"rendered":"\n

Dans le hatha yoga, il existe une asana appel\u00e9e \u00ab posture de la cigogne \u00bb ou Padahastasana. Si vous \u00eates d\u00e9butant en yoga ou que vous n’avez pas pratiqu\u00e9 depuis longtemps – cette asana est parfaite pour vous. <\/p>\n\n\n\n

D’ailleurs, certains pensent que les femmes enceintes ne devraient pas pratiquer cette asana, mais ce n’est pas tout \u00e0 fait vrai. Les contre-indications pour cette asana incluent : blessures \u00e0 la colonne vert\u00e9brale, claquages musculaires, hypertension art\u00e9rielle, maladies chroniques en phase aigu\u00eb.<\/p>\n\n\n\n

Ensuite, nous expliquerons comment modifier cet exercice m\u00eame en fin de grossesse.<\/p>\n\n\n\n

Tout cela parce que l’asana peut \u00eatre r\u00e9alis\u00e9e dans une version simple et une version complexe.<\/p>\n\n\n\n

\"Padahastasana<\/figure>\n\n\n\n

Commen\u00e7ons par la version simple<\/h2>\n\n\n\n
    \n
  1. Placez-vous sur le tapis, mettez vos pieds \u00e0 la largeur des \u00e9paules, contractez les fessiers, redressez votre dos.<\/li>\n\n\n\n
  2. Inspirez, commencez \u00e0 expirer.<\/li>\n\n\n\n
  3. En expirant, commencez lentement \u00e0 pencher votre torse vers l’avant.<\/li>\n<\/ol>\n\n\n\n

    ! En ce moment, faites attention \u00e0 votre corps : seuls les articulations de la hanche se plient; les jambes et, surtout, le dos restent droits.<\/p>\n\n\n\n

      \n
    1. Lorsque vous avez atteint le niveau des lombaires avec votre torse, commencez \u00e0 courber progressivement le dos. Essayez de presser votre ventre contre vos cuisses. Si vous n’avez pas encore la souplesse n\u00e9cessaire, pliez l\u00e9g\u00e8rement les genoux de mani\u00e8re \u00e0 ce que le ventre soit bien positionn\u00e9 sur les cuisses.<\/li>\n\n\n\n
    2. Agrippez vos talons avec vos paumes, puis posez vos paumes au sol de sorte que le talon soit entre le pouce et l’index.<\/li>\n<\/ol>\n\n\n\n

      ! Si vous n’arrivez pas \u00e0 saisir vos talons, essayez de saisir vos gros orteils avec vos mains. \u00c0 ce stade initial, l’important est de former la technique correcte, la souplesse viendra litt\u00e9ralement apr\u00e8s quelques s\u00e9ances.<\/p>\n\n\n\n

        \n
      1. Arquez votre dos, allongez votre cou pour pouvoir regarder vers l’avant. Notez que l’arche doit commencer depuis le coccyx, non pas de la section thoracique et non pas des \u00e9paules.<\/li>\n\n\n\n
      2. Expirez \u00e0 nouveau, \u00e9tirez votre dos – l’inclinaison doit \u00eatre plus profonde.<\/li>\n\n\n\n
      3. Pressez le menton contre la poitrine, essayez de rapprocher les omoplates autant que possible et de coller le corps contre les jambes. Vous devriez d\u00e9j\u00e0 sentir un \u00e9tirement dans les jambes et le dos, mais si vous ressentez une forte tension dans le bas du dos, il est pr\u00e9f\u00e9rable de rel\u00e2cher la charge.<\/li>\n\n\n\n
      4. Si vous pouvez \u00e9carter les coudes sur les c\u00f4t\u00e9s, faites-le. Votre posture ressemblera alors \u00e0 une cigogne – c’est pourquoi cette asana porte ce nom.<\/li>\n\n\n\n
      5. Restez dans l’asana pendant un certain temps, puis revenez lentement \u00e0 la position de d\u00e9part.<\/li>\n<\/ol>\n\n\n\n
        \"Padahastasana<\/figure>\n\n\n\n

        C’est une variante simple de l’asana, que les d\u00e9butants peuvent r\u00e9aliser apr\u00e8s quelques entra\u00eenements. <\/p>\n\n\n\n

        La version avanc\u00e9e de Padasthasana est une continuation de la version simple et se fait \u00e0 partir de cette position : le corps pench\u00e9 en avant, les jambes \u00e9cart\u00e9es \u00e0 la largeur des \u00e9paules ou m\u00eame un peu plus, les bras le long du corps. Mais cette fois-ci, vous ne touchez pas vos jambes avec votre t\u00eate, essayez plut\u00f4t d’amener le corps et les \u00e9paules derri\u00e8re les genoux. Si vous y parvenez, attrapez vos cuisses avec les mains. Vous ressentirez s\u00fbrement une tension dans votre dos, car cette asana \u00e9tire au maximum le dos ainsi que l’arri\u00e8re de la cuisse.<\/p>\n\n\n\n

        \"Padahastasana<\/figure>\n\n\n\n

        La posture de la cigogne, en plus de d\u00e9velopper la flexibilit\u00e9 et l’\u00e9quilibre, aide \u00e0 se d\u00e9tendre et \u00e0 r\u00e9duire le stress – elle aide m\u00eame ceux qui souffrent d’insomnie ou de migraines, et elle est b\u00e9n\u00e9fique pour les maladies du foie et de la rate.<\/p>\n\n\n\n

        N’oubliez pas qu’il est n\u00e9cessaire de faire Padasthasana dans une position stable. Les jambes doivent \u00eatre fermement plant\u00e9es, soutenant tout le corps. Dans nos tutoriels vid\u00e9o, vous pouvez voir comment effectuer cette asana correctement avec une efficacit\u00e9 et une s\u00e9curit\u00e9 maximales pour les femmes enceintes.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Dans le hatha yoga, il existe une asana appel\u00e9e \u00ab posture de la cigogne \u00bb ou Padahastasana. Si vous \u00eates d\u00e9butant en yoga ou que…<\/p>\n","protected":false},"author":11,"featured_media":6635,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[646,631,634],"tags":[],"class_list":["post-8852","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maman-post-partum-fr","category-sante-des-femmes-fr","category-yoga-fr"],"yoast_head":"\nPosture de la Cigogne en Yoga pour les femmes enceintes - Padahastasana sur momslab.com<\/title>\n<meta name=\"description\" content=\"La posture de la cigogne en yoga est id\u00e9ale pour ceux qui commencent juste leur pratique. 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