Postura do Camelo
Ustrasana
oosh-TRAH-sah-nah
Uma extensao de coluna profunda que abre toda a parte frontal do corpo e o centro do coracao.
Como fazer Postura do Camelo
- Ajoelhe-se com os joelhos na largura dos quadris
- Encaixe os dedos dos pes ou pressione o peito dos pes contra o chao
- Coloque as maos na lombar
- Eleve o peito em direcao ao teto
- Se confortavel, estenda as maos para tras para segurar os calcanhares
Benefits
- Opens the chest, shoulders, and entire front body
- Stretches the hip flexors, abdomen, and quadriceps
- Strengthens the back muscles and glutes
- Stimulates the thyroid and improves respiratory capacity
- Can help relieve mild anxiety and fatigue
Muscles Engaged
Modifications
- Keep hands on the lower back for support instead of reaching for the heels
- Place blocks beside the ankles (on their highest setting) to bring the heels closer to the hands
- Tuck the toes under to elevate the heels and make them easier to reach
Cautions
- Avoid with serious lower back or neck injuries
- Use caution with high or low blood pressure
- Not recommended with chronic migraines triggered by neck extension