Guerriero Inverso
Viparita Virabhadrasana
vip-ah-REE-tah veer-ah-bah-DRAHS-ah-nah
Una posizione aggraziata che allunga il fianco e apre il petto.
Come fare Guerriero Inverso
- Dal Guerriero II, ruota il palmo anteriore verso l'alto
- Tendi il braccio verso l'alto e all'indietro
- Fai scivolare la mano posteriore lungo la gamba posteriore
- Mantieni il ginocchio anteriore piegato e le anche aperte
- Inarcati dolcemente e guarda verso la mano sollevata
Benefits
- Stretches the intercostal muscles and side body
- Opens the chest, shoulders, and hip flexors
- Strengthens the quadriceps and gluteal muscles
- Improves lateral spinal flexibility
- Builds grace and fluidity in standing sequences
Muscles Engaged
Modifications
- Keep the top arm at shoulder height instead of reaching overhead for less intensity
- Reduce the depth of the front knee bend if the legs tire quickly
- Rest the back hand on the thigh instead of sliding it down the shin
Cautions
- Avoid deep backbending with spinal injuries or disc problems
- Use caution with neck problems; keep the gaze forward
- Those with shoulder injuries should keep the top arm lower