Postura de la Puerta
Parighasana
par-ee-GAH-sah-nah
Un estiramiento lateral que abre los musculos intercostales.
Como hacer Postura de la Puerta
- Arrodillate en el suelo
- Extiende una pierna hacia un lado con el pie plano
- Extiende el brazo del lado de la pierna extendida por encima de la cabeza
- Inclinate hacia la pierna extendida
- Manten las caderas alineadas y el pecho abierto
Benefits
- Stretches the intercostal muscles, obliques, and side body
- Opens the shoulders and chest
- Improves breathing capacity by expanding the ribcage
- Strengthens the core and supporting lateral muscles
- Stretches the hamstrings and calves of the extended leg
Muscles Engaged
Modifications
- Place a folded blanket under the kneeling knee for cushioning
- Keep the top arm on the hip instead of reaching overhead
- Bend the extended leg slightly if hamstrings are tight
Cautions
- Avoid with knee injuries on the kneeling side; pad the knee generously
- Use caution with rib or intercostal injuries
- Those with shoulder injuries should keep the top arm on the hip