Postura da Borboleta
Baddha Konasana
BAH-dah koh-NAH-sah-nah
Um abridor de quadris que alonga a parte interna das coxas e a virilha, otimo para quem trabalha sentado.
Como fazer Postura da Borboleta
- Sente-se com as solas dos pes juntas
- Deixe os joelhos cairem para os lados
- Segure os pes ou tornozelos
- Sente-se ereto e alongue a coluna
- Use os cotovelos para pressionar suavemente os joelhos em direcao ao chao
Benefits
- Opens the hips and stretches the inner thighs and groin
- Stimulates the abdominal organs, kidneys, and bladder
- Relieves mild depression, anxiety, and fatigue
- Improves circulation to the pelvic region
- Prepares the hips for seated meditation
Muscles Engaged
Modifications
- Place blocks or folded blankets under each knee for support if the stretch is too intense
- Sit on a folded blanket to elevate the hips and allow the knees to drop more easily
- Lean against a wall for back support during longer holds
Cautions
- Avoid with groin or knee injuries; do not force the knees down
- Use caution with sciatica; keep the spine upright rather than folding forward
- Those with sacroiliac joint issues should practice gently