Mezzo Piegamento in Avanti
Ardha Uttanasana
AR-dah oo-tah-NAH-sah-nah
Una posizione di transizione che allunga la colonna vertebrale e rafforza la schiena.
Come fare Mezzo Piegamento in Avanti
- Da un piegamento in avanti, solleva il busto a meta
- Porta la colonna vertebrale parallela al pavimento con la schiena piatta
- Appoggia le punte delle dita sugli stinchi o a terra
- Guarda leggermente in avanti
- Attiva il core e allunga dal coccige alla sommita del capo
Benefits
- Strengthens the back extensors and improves spinal awareness
- Stretches the hamstrings while maintaining spinal integrity
- Improves posture by training the muscles that support a flat back
- Builds core engagement and stability
- Prepares the body for deeper forward folds
Muscles Engaged
Modifications
- Place hands on blocks to bring the floor closer if your hamstrings are tight
- Bend your knees slightly to maintain the flat-back position without rounding
- Use a wall in front of you and press hands into the wall at hip height for support
Cautions
- Avoid if you have an acute lower back injury; stay in the full fold instead
- Use caution with neck injuries; keep the gaze down rather than forward