Postura del Arco
Dhanurasana
dah-noo-RAH-sah-nah
Una dinamica extension de espalda que abre el pecho y mejora la postura.
Como hacer Postura del Arco
- Acuestate boca abajo
- Flexiona las rodillas y estira los brazos hacia atras para agarrar los tobillos
- Al inhalar, patea los pies contra las manos
- Eleva el pecho simultaneamente, creando una forma de arco
- Manten las rodillas separadas al ancho de las caderas
Benefits
- Opens the chest, shoulders, and entire front body
- Strengthens the back muscles, glutes, and hamstrings
- Stretches the hip flexors, quadriceps, and abdominals
- Stimulates the abdominal organs and improves digestion
- Energizes the body and helps combat fatigue
Muscles Engaged
Modifications
- Use a yoga strap looped around the ankles if you cannot reach your feet
- Lift only the chest (keeping thighs down) or only the legs for a gentler variation
- Practice Half Bow by holding one ankle at a time to build strength gradually
Cautions
- Avoid with serious lower back, neck, or shoulder injuries
- Not recommended during pregnancy
- Use caution with high or low blood pressure