Posture du Portail
Parighasana
par-ee-GAH-sah-nah
Un etirement lateral qui ouvre les muscles intercostaux.
Comment faire Posture du Portail
- Agenouillez-vous au sol
- Etendez une jambe sur le côte, pied a plat
- Tendez le bras du côte de la jambe etendue au-dessus de la tete
- Penchez-vous vers la jambe etendue
- Gardez les hanches alignees et la poitrine ouverte
Benefits
- Stretches the intercostal muscles, obliques, and side body
- Opens the shoulders and chest
- Improves breathing capacity by expanding the ribcage
- Strengthens the core and supporting lateral muscles
- Stretches the hamstrings and calves of the extended leg
Muscles Engaged
Modifications
- Place a folded blanket under the kneeling knee for cushioning
- Keep the top arm on the hip instead of reaching overhead
- Bend the extended leg slightly if hamstrings are tight
Cautions
- Avoid with knee injuries on the kneeling side; pad the knee generously
- Use caution with rib or intercostal injuries
- Those with shoulder injuries should keep the top arm on the hip