Postura de la Rueda
Urdhva Dhanurasana
OORD-vah dah-noo-RAH-sah-nah
Una extension de espalda profunda y energizante que abre toda la parte frontal del cuerpo.
Como hacer Postura de la Rueda
- Acuestate boca arriba con las rodillas flexionadas y los pies planos
- Coloca las manos junto a las orejas con los dedos apuntando hacia los hombros
- Presiona manos y pies para elevarte en un arco completo
- Estira los brazos y las piernas lo mas posible
- Deja que la cabeza cuelgue de forma natural
Benefits
- Opens the chest, shoulders, and entire front body
- Strengthens the arms, wrists, legs, and spine
- Stimulates the thyroid and pituitary glands
- Increases energy and counteracts fatigue
- Improves spinal flexibility and posture
Muscles Engaged
Modifications
- Use Bridge Pose as a preparation and alternative while building strength and flexibility
- Place blocks against a wall under the hands to reduce wrist extension
- Practice pushing up onto the crown of the head first to build arm strength before fully extending
Cautions
- Avoid with serious back injuries, carpal tunnel, or wrist problems
- Not recommended with uncontrolled high blood pressure or heart conditions
- Use caution with shoulder impingement or rotator cuff injuries