Media Luna con Torsion
Parivrtta Ardha Chandrasana
par-ee-VRIT-tah AR-dah chahn-DRAHS-ah-nah
Un equilibrio con torsion que desafia la estabilidad y la movilidad espinal.
Como hacer Media Luna con Torsion
- Desde la Media Luna, cuadra las caderas hacia el suelo
- Gira el torso
- Lleva la mano opuesta al suelo
- Extiende el otro brazo hacia el techo
- Manten la pierna elevada fuerte y paralela al suelo
Benefits
- Improves balance, coordination, and spatial awareness
- Strengthens the standing leg, core, and back muscles
- Develops spinal rotation and thoracic mobility
- Stimulates the abdominal organs and aids digestion
- Builds mental focus and determination
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the distance to the floor
- Keep the top hand on the hip instead of reaching overhead
- Practice with the lifted foot pressing into a wall for balance support
Cautions
- Avoid with acute spinal injuries or disc problems
- Use caution with low blood pressure or vertigo
- Not recommended with chronic neck injuries