{"id":972,"date":"2020-03-19T11:23:40","date_gmt":"2020-03-19T10:23:40","guid":{"rendered":"https:\/\/yogaryam.com\/?p=972"},"modified":"2020-03-28T14:24:45","modified_gmt":"2020-03-28T13:24:45","slug":"deroulons-notre-tapis-1","status":"publish","type":"post","link":"https:\/\/yogaryam.com\/index.php\/2020\/03\/19\/deroulons-notre-tapis-1\/","title":{"rendered":"D\u00e9roulons notre tapis ! choisissez dans les diff\u00e9rentes rubriques et composez votre s\u00e9ance de yoga"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"972\" class=\"elementor elementor-972\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-47fab8f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"47fab8f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-af9fde1\" data-id=\"af9fde1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ca385f4 elementor-widget elementor-widget-text-editor\" data-id=\"ca385f4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><u>Avant de vous installer, je vous invite \u00e0 lire cette fiche afin de pouvoir pr\u00e9parer votre mat\u00e9riel, si besoin <\/u><\/p><p>Pour cette s\u00e9ance, vous pouvez avoir besoin<\/p><ul><li>d\u2019une chaise,<\/li><li>d\u2019un coussin de yoga<\/li><li>d\u2019une sangle ou ceinture<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-369e7f5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"369e7f5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0fe3d7c\" data-id=\"0fe3d7c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-46a2faa elementor-widget elementor-widget-image\" data-id=\"46a2faa\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"113\" src=\"https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/N\u00b01-1--300x113.jpg\" class=\"attachment-medium size-medium wp-image-974\" alt=\"\" srcset=\"https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/N\u00b01-1--300x113.jpg 300w, https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/N\u00b01-1--1024x385.jpg 1024w, https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/N\u00b01-1--768x289.jpg 768w, https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/N\u00b01-1--1536x578.jpg 1536w, https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/N\u00b01-1--2048x770.jpg 2048w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5383195 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5383195\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-637e815\" data-id=\"637e815\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a83f385 elementor-widget elementor-widget-text-editor\" data-id=\"a83f385\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><em>Krya <\/em><\/strong><em>(nettoyage int\u00e9rieur) <\/em><strong><em>et Pranayama <\/em><\/strong><em>(respiration\/nourriture int\u00e9rieure)<\/em><\/p><p>Allong\u00e9.e ou assis.e, revenir \u00e0 votre respiration et installer votre concentration et votre regard int\u00e9rieur\u00a0: narines, ailes du nez, clavicules, poitrine, abdomen \u2026 installez-vous dans cette respiration en vague qui va de la t\u00eate \u00e0 l\u2019abdomen et de l\u2019abdomen \u00e0 la t\u00eate.<\/p><p>Si vous \u00e9tiez assis.e , allongez-vous, d\u00e9posez pied droit , pied gauche devant vos fessiers, plaquez les mains le long de ton corps.<\/p><p><strong>Bascule du bassin<\/strong>\u00a0,1\/ coccyx vers la terre, 2\/lombaires se plaquent au sol \u00a0et le coccyx se soul\u00e8ve l\u00e9g\u00e8rement.<\/p><p><strong><em>Installez la respiration<\/em><\/strong><\/p><ul><li>inspirez, laissez le coccyx point\u00e9 vers la terre,<\/li><li>expirez, plaquez les lombaires au sol<\/li><\/ul><p>Quand ce mouvement est clair pour vous, continuez :<\/p><p>D\u00e9roulez la colonne vert\u00e9brale, vert\u00e8bre apr\u00e8s vert\u00e8bre, soulevez le bassin, le dos, soulevez les bras qui se d\u00e9posent les derri\u00e8re la t\u00eate. Le retour se fait par bras suivis du d\u00e9roulement de la colonne vert\u00e9brale.<\/p><p><strong><em>Installez la respiration :<\/em><\/strong><\/p><ul><li>inspirez en d\u00e9roulant la colonne vert\u00e9brale et dans un 2<sup>\u00e8me<\/sup> temps, \u00ab \u00e9tirez \u00bb l\u2019inspire en montant les bras<\/li><\/ul><p>expirez en d\u00e9posant bras ensuite lombaires et bassin<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e3961a9 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"e3961a9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-34104ef\" data-id=\"34104ef\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-59635dd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"59635dd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4a8914f\" data-id=\"4a8914f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dc7cb58 elementor-widget elementor-widget-heading\" data-id=\"dc7cb58\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Pour les postures (asana) :<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d9e5163 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d9e5163\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3ed8915\" data-id=\"3ed8915\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a76fa elementor-widget elementor-widget-text-editor\" data-id=\"41a76fa\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><u>3 propositions pour la mettre en place\u00a0:<\/u><\/p><p><strong><em>Allonger, <\/em><\/strong><\/p><ul><li>Les pieds en l\u2019air contre le mur,<\/li><li>Les jambes d\u00e9pos\u00e9es sur une chaise<\/li><li>Les fessiers sont d\u00e9pos\u00e9s sur un coussin de yoga, les pieds en l\u2019air. Vous pouvez utiliser 1 sangle afin de les maintenir. \u00a0\u00a0<\/li><\/ul><p>Les bras peuvent \u00eatre plaqu\u00e9s au sol le long de votre corps, en croix ou d\u00e9poser au-dessus de la t\u00eate. L\u00e0 o\u00f9 votre corps vous indique qu\u2019il veut aller.<\/p><p>\u00ab\u00a0Scannez\u00a0\u00bb votre organisme membre par membre, en rep\u00e9rant les n\u0153uds de tension r\u00e9siduelle et les inviter \u00e0 se dissoudre compl\u00e8tement. Laissez votre cerveau tranquille, renon\u00e7ant \u00e0 son emprise sur toutes les inqui\u00e9tudes ou les craintes persistantes.<\/p><p><strong><em>\u00a0<\/em><\/strong><\/p><p><strong><em>Respiration <\/em><\/strong><\/p><p>Observez avec quelle libert\u00e9 cette posture ouvre le diaphragme (muscle qui passe sous vos poumons), et invite le milieu du corps \u00e0 participer \u00e0 chacune de vos inspirations et expirations.<\/p><p>Lorsque votre corps sent qu&rsquo;il est pr\u00eat \u00e0 aller de nouveau dans le monde de l&rsquo;action, lentement glisser vos jambes le long du mur, plier les genoux contre votre poitrine. Ne vous pressez pas.<\/p><p>Vous vous asseyez, observez ce que vous ressentez dans votre corps, votre souffle, votre esprit et votre c\u0153ur.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4d84796 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d84796\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5bc4983\" data-id=\"5bc4983\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1f6022d elementor-widget elementor-widget-image\" data-id=\"1f6022d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"525\" height=\"397\" src=\"https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/N\u00b0123.png\" class=\"attachment-large size-large wp-image-978\" alt=\"\" srcset=\"https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/N\u00b0123.png 928w, https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/N\u00b0123-300x227.png 300w, https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/N\u00b0123-768x580.png 768w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3703601 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3703601\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-285dbaa\" data-id=\"285dbaa\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d01b853 elementor-widget elementor-widget-heading\" data-id=\"d01b853\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">CONTINUONS <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ef8364a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ef8364a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0c267f8\" data-id=\"0c267f8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7047226 elementor-widget elementor-widget-text-editor\" data-id=\"7047226\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em><u>Majariasana <\/u><\/em><u>ou posture du chat <\/u><\/p><p>Bien connue des yogi.nies, cette posture apporte bien-\u00eatre physique, calme le mental et favorise l\u2019installation d\u2019une respiration compl\u00e8te. \u00a0Pris\u00e9e par les d\u00e9butants comme les confirm\u00e9s, cette posture pr\u00e9pare \u00e0 la concentration. Elle installe l\u2019int\u00e9riorit\u00e9 (<em>pratyahara<\/em> \u2013 l\u2019\u00e9coute int\u00e9rieure et le retrait des sens).<\/p><p>Recommand\u00e9e pour les femmes enceintes (sous r\u00e9serve d\u2019\u00eatre toujours pr\u00e9cise dans notre pratique) car elle vient soulager le poids sur le bassin et le plancher pelvien.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9f3c15a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9f3c15a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bc7f5cb\" data-id=\"bc7f5cb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cc8e6e3 elementor-widget elementor-widget-image\" data-id=\"cc8e6e3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"525\" height=\"345\" src=\"https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/chat-et-vache.png\" class=\"attachment-large size-large wp-image-986\" alt=\"\" srcset=\"https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/chat-et-vache.png 813w, https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/chat-et-vache-300x197.png 300w, https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/chat-et-vache-768x505.png 768w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e673900 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e673900\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1e07504\" data-id=\"1e07504\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-30bb975 elementor-widget elementor-widget-text-editor\" data-id=\"30bb975\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Posture du diamant <\/strong>vajrasana<\/p><p><strong>Posture<\/strong> <em>Majariasana<\/em><\/p><p>1\/ Passer \u00e0 4 pattes, les pr\u00e9cautions \u00e0 prendre<\/p><ul><li>les genoux (mettre 1 couverture si les genoux sont fragiles)<\/li><li>Les poignets, placer les mains en avant de vos \u00e9paules \u2013fessiers l\u00e9g\u00e8rement vers les fessiers<\/li><li>Les poignets fragiles (appuyez-vous sur \u00a0les poings)<\/li><\/ul><p>Votre t\u00eate doit \u00eatre positionn\u00e9e au milieu plut\u00f4t droite, et vous devez concentrer votre regard sur le sol.<\/p><p>2\/ Tout en arrondissant la colonne vert\u00e9brale vers le haut. Assurez-vous que vos mains et vos genoux restent\u00a0dans la m\u00eame position et ne bougent pas du tout pour le moment.<\/p><p>3\/ Vous devez ensuite <strong>rel\u00e2cher <\/strong>et laisser le poids<strong> de votre t\u00eate<\/strong>, sans pour autant vous forcer \u00e0 toucher votre poitrine avec votre menton.<\/p><p>4\/ Reprenant lentement la position de \u00ab table \u00bb avec\u00a0laquelle vous aviez commenc\u00e9e.<\/p><p>5\/ La posture du chat est souvent combin\u00e9e \u00e0 <em>Bitilasana,<\/em> la posture de la vache, le coccyx pointe vers le ciel, les lombaires se creusent l\u00e9g\u00e8rement, la t\u00eate se rel\u00e8ve sans cass\u00e9e les cervicales.<\/p><p>Passez de\u00a0mani\u00e8re de plus en plus \u00a0fluide d\u2019une posture \u00e0 l\u2019autre.<\/p><p><strong><em>Respiration<\/em><\/strong><\/p><p>Vous expirez \u00a0sur chat \u00a0<em>Majariasana , <\/em>vous inspirez sur vache <em>Bitilasana. <\/em>Attachez-vous \u00e0 \u00e9tirerez cette respiration par des comptes 1, 2,3 \u00e0 l\u2019inspire, 1, 2,3 \u00e0 l\u2019expire,\u2026 on peut passer \u00e0 4 ou 5 \u2026<\/p><p>Observez avec quelle libert\u00e9 cette posture ouvre le diaphragme (muscle qui passe sous vos poumons), se rapprochent et s\u2019ouvrent vos omoplates.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1bc5fb5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1bc5fb5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6beb413\" data-id=\"6beb413\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-055f4a5 elementor-widget elementor-widget-heading\" data-id=\"055f4a5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Eka Pada Rajakapotasana (pratiquants avanc\u00e9s) \u00e0 tenir environ 15 secondes<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f1a7129 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f1a7129\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d53902d\" data-id=\"d53902d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2b0e391 elementor-widget elementor-widget-image\" data-id=\"2b0e391\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"525\" height=\"322\" src=\"https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/kapo-1.png\" class=\"attachment-large size-large wp-image-988\" alt=\"\" srcset=\"https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/kapo-1.png 894w, https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/kapo-1-300x184.png 300w, https:\/\/yogaryam.com\/wp-content\/uploads\/2020\/03\/kapo-1-768x471.png 768w\" sizes=\"100vw\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e99bd37 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e99bd37\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b43e332\" data-id=\"b43e332\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ed71ab elementor-widget elementor-widget-text-editor\" data-id=\"8ed71ab\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Allongez la jambe arri\u00e8re<\/p><p>Etirez bien votre colonne vert\u00e9brale vers le haut (gardez cet \u00e9tirement) \u2013<\/p><p>Pliez le genou jusqu\u2019\u00e0 ce que le tibia soit parall\u00e8le au sol.<\/p><p>Attrapez le tibia.<\/p><p>Cherchez l\u2019\u00e9quilibre. D\u00e9ployez la poitrine et contractez l\u2019abdomen.<\/p><p>Vous pouvez prolonger cette posture par chin mudra .<\/p><p><strong><em>\u00a0<\/em><\/strong><\/p><p><strong><em>Respiration<\/em><\/strong><\/p><p>En raison de l\u2019extension de la poitrine, la respiration s\u2019acc\u00e9l\u00e8re, cherchez \u00e0 respirer calmement.<\/p><p>D\u00e9faire la posture lentement et calmement.<\/p><p>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Avant de vous installer, je vous invite \u00e0 lire cette fiche afin de pouvoir pr\u00e9parer votre mat\u00e9riel, si besoin Pour cette s\u00e9ance, vous pouvez avoir besoin d\u2019une chaise, d\u2019un coussin &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/yogaryam.com\/index.php\/2020\/03\/19\/deroulons-notre-tapis-1\/\" class=\"more-link\">Continuer la lecture<span class=\"screen-reader-text\"> de &laquo;&nbsp;D\u00e9roulons notre tapis ! choisissez dans les diff\u00e9rentes rubriques et composez votre s\u00e9ance de yoga&nbsp;&raquo;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-972","post","type-post","status-publish","format-standard","hentry","category-non-classe"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>D\u00e9roulons notre tapis ! choisissez dans les diff\u00e9rentes rubriques et composez votre s\u00e9ance de yoga - Yoga<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/yogaryam.com\/index.php\/2020\/03\/19\/deroulons-notre-tapis-1\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u00e9roulons notre tapis ! 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