Postura de la Paloma
Eka Pada Kapotasana
EH-kah PAH-dah kah-poh-TAH-sah-nah
Un profundo abridor de caderas que libera tension en los gluteos y el piriforme.
Como hacer Postura de la Paloma
- Desde Perro Boca Abajo, lleva una rodilla hacia adelante detras de la muneca
- Angula la espinilla debajo del torso
- Extiende la pierna trasera recta detras de ti
- Cuadra las caderas hacia el frente
- Inclinate hacia adelante o mantente erguido para un estiramiento mas profundo
Benefits
- Deeply stretches the hip rotators, glutes, and piriformis
- Opens the hip flexors and psoas of the back leg
- Relieves lower back tension related to tight hips
- Can help alleviate sciatica symptoms
- Promotes emotional release and stress relief
Muscles Engaged
Modifications
- Place a block or folded blanket under the front-leg hip for support
- Practice Reclined Pigeon (Figure Four) lying on the back for a gentler hip opener
- Keep the front shin at a steeper angle (closer to the hip) to reduce intensity on the knee
Cautions
- Avoid with knee injuries; use Reclined Pigeon (Figure Four) as an alternative
- Use caution with sacroiliac joint dysfunction
- Not recommended with a recently replaced hip