Flexion hacia Adelante Sentada
Paschimottanasana
pah-shee-moh-tah-NAH-sah-nah
Un estiramiento intenso de toda la parte posterior del cuerpo que calma la mente y alivia el estres.
Como hacer Flexion hacia Adelante Sentada
- Sientate con las piernas extendidas y los pies flexionados
- Inhala para alargar la columna
- Exhala e inclinate hacia adelante desde las caderas
- Alcanza los pies, los tobillos o las espinillas
- Manten la columna larga en lugar de redondearla
Benefits
- Deeply stretches the hamstrings, calves, and spinal erectors
- Calms the nervous system and relieves stress
- Stimulates the liver, kidneys, and digestive organs
- Soothes headaches and reduces anxiety
- Promotes introspection and mental quietude
Muscles Engaged
Modifications
- Loop a strap around the soles of your feet and hold the ends to maintain a long spine
- Sit on a folded blanket to tilt the pelvis forward and make the fold more accessible
- Bend your knees slightly to reduce strain on tight hamstrings and the lower back
Cautions
- Avoid with a herniated disc or acute lower back injury
- Use caution if you have hamstring tears; bend the knees
- Not recommended with diarrhea or asthma in an active episode