Posizione del Cancello
Parighasana
par-ee-GAH-sah-nah
Un allungamento laterale che apre i muscoli intercostali.
Come fare Posizione del Cancello
- Inginocchiati a terra
- Estendi una gamba di lato, piede piatto
- Tendi il braccio dal lato della gamba estesa sopra la testa
- Inclinati verso la gamba estesa
- Mantieni le anche allineate e il petto aperto
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