Postura da Ponte
Setu Bandhasana
SAY-too bahn-DAHS-ah-nah
Uma extensao de coluna revitalizante que abre o peito e fortalece as pernas.
Como fazer Postura da Ponte
- Deite-se de costas com os joelhos flexionados
- Coloque os pes na largura dos quadris e planos no chao
- Pressione atraves dos pes para elevar os quadris em direcao ao teto
- Entrelace as maos por baixo do corpo
- Mantenha as coxas paralelas e o peito elevando em direcao ao queixo
Benefits
- Strengthens the glutes, hamstrings, and lower back
- Opens the chest, shoulders, and hip flexors
- Stimulates the thyroid and improves metabolism
- Reduces anxiety, fatigue, and mild depression
- Improves spinal mobility and flexibility
Muscles Engaged
Modifications
- Place a block under the sacrum at any height for a supported, restorative variation
- Keep arms by your sides if interlacing the hands strains the shoulders
- Place a block between the thighs to keep the legs parallel and engage the inner thighs
Cautions
- Avoid with neck injuries; do not turn the head while in the pose
- Use caution with shoulder injuries when clasping the hands
- Those with knee pain should check that feet placement is comfortable