Piegamento in Avanti in Piedi
Uttanasana
oo-tah-NAH-sah-nah
Un piegamento in avanti calmante che allunga tutta la parte posteriore del corpo e scioglie le tensioni.
Come fare Piegamento in Avanti in Piedi
- Stai in piedi con i piedi alla larghezza delle anche
- Piegati dalle anche e piega il busto sulle gambe
- Lascia la testa pendere pesantemente
- Piega le ginocchia se necessario per proteggere la zona lombare
- Afferra i gomiti opposti o appoggia le mani a terra
Benefits
- Deeply stretches the hamstrings, calves, and lower back
- Calms the brain and helps relieve stress and mild depression
- Stimulates the liver and kidneys
- Reduces fatigue and anxiety
- Can help relieve tension headaches
Muscles Engaged
Modifications
- Bend your knees generously to take pressure off the lower back and hamstrings
- Place your hands on blocks if they do not reach the floor comfortably
- Hold opposite elbows and sway gently for a more restorative variation (Ragdoll)
Cautions
- Avoid deep forward folds with a herniated disc or acute lower back injury
- Rise slowly to avoid dizziness if you have low blood pressure
- Use caution during later stages of pregnancy