Postura do Arco
Dhanurasana
dah-noo-RAH-sah-nah
Uma dinamica extensao de coluna que abre o peito e melhora a postura.
Como fazer Postura do Arco
- Deite-se de brucos
- Flexione os joelhos e estenda os bracos para tras para segurar os tornozelos
- Ao inspirar, chute os pes contra as maos
- Eleve o peito simultaneamente, criando uma forma de arco
- Mantenha os joelhos na largura dos quadris
Benefits
- Opens the chest, shoulders, and entire front body
- Strengthens the back muscles, glutes, and hamstrings
- Stretches the hip flexors, quadriceps, and abdominals
- Stimulates the abdominal organs and improves digestion
- Energizes the body and helps combat fatigue
Muscles Engaged
Modifications
- Use a yoga strap looped around the ankles if you cannot reach your feet
- Lift only the chest (keeping thighs down) or only the legs for a gentler variation
- Practice Half Bow by holding one ankle at a time to build strength gradually
Cautions
- Avoid with serious lower back, neck, or shoulder injuries
- Not recommended during pregnancy
- Use caution with high or low blood pressure