Postura de la Paloma Real
Eka Pada Rajakapotasana
EH-kah PAH-dah rah-jah-kah-poh-TAH-sah-nah
Un profundo abridor de caderas y extension de espalda combinados, abriendo el pecho y los hombros.
Como hacer Postura de la Paloma Real
- Desde una estocada, baja la espinilla delantera al suelo
- Angulala hacia adelante
- Extiende la pierna trasera recta detras de ti
- Para la expresion completa, flexiona la rodilla trasera y estira la mano hacia atras para sujetar el pie
- Arquea la columna y abre el pecho
Benefits
- Deeply opens the hips, chest, and shoulders
- Stretches the quadriceps, hip flexors, and psoas
- Strengthens the back muscles and improves spinal flexibility
- Stimulates the abdominal organs
- Builds the flexibility and openness needed for advanced backbends
Muscles Engaged
Modifications
- Use a strap looped around the back foot to bridge the gap between hand and foot
- Stay in regular Pigeon Pose and work on hip and back flexibility before attempting the full expression
- Place a block under the front-leg hip for support
Cautions
- Avoid with knee, hip, or shoulder injuries
- Not recommended with acute lower back pain or disc problems
- Use caution with sacroiliac joint dysfunction