Guerrero Invertido
Viparita Virabhadrasana
vip-ah-REE-tah veer-ah-bah-DRAHS-ah-nah
Una postura elegante que estira el costado del cuerpo y abre el pecho.
Como hacer Guerrero Invertido
- Desde Guerrero II, gira la palma delantera hacia arriba
- Extiende el brazo hacia arriba y hacia atras
- Desliza la mano trasera por la pierna trasera
- Manten la rodilla delantera flexionada y las caderas abiertas
- Arquea suavemente hacia atras y dirige la mirada a la mano elevada
Benefits
- Stretches the intercostal muscles and side body
- Opens the chest, shoulders, and hip flexors
- Strengthens the quadriceps and gluteal muscles
- Improves lateral spinal flexibility
- Builds grace and fluidity in standing sequences
Muscles Engaged
Modifications
- Keep the top arm at shoulder height instead of reaching overhead for less intensity
- Reduce the depth of the front knee bend if the legs tire quickly
- Rest the back hand on the thigh instead of sliding it down the shin
Cautions
- Avoid deep backbending with spinal injuries or disc problems
- Use caution with neck problems; keep the gaze forward
- Those with shoulder injuries should keep the top arm lower