Cachorro Olhando para Baixo
Adho Mukha Svanasana
AH-doh MOO-kah shvah-NAH-sah-nah
Uma das posturas mais reconhecidas do yoga, formando um V invertido que desenvolve forca na parte superior do corpo.
Como fazer Cachorro Olhando para Baixo
- Comece em quatro apoios
- Encaixe os dedos dos pes e eleve os quadris
- Pressione o peito em direcao as coxas
- Abra bem os dedos das maos e pressione atraves das palmas
- Deixe a cabeca pender entre os bracos, flexione os joelhos se necessario
Benefits
- Strengthens the arms, shoulders, and upper back
- Stretches the hamstrings, calves, and Achilles tendons
- Relieves tension in the spine and between the shoulder blades
- Calms the brain and helps relieve stress and mild depression
- Improves digestion through gentle inversion
Muscles Engaged
Modifications
- Bend your knees generously if hamstrings are tight to prioritize a long spine
- Place hands on blocks to reduce wrist pressure
- Use a wall variation by pressing hands against the wall at hip height for a gentler stretch
Cautions
- Avoid with carpal tunnel syndrome or severe wrist injuries
- Not recommended with uncontrolled high blood pressure or detached retina
- Use caution during late-term pregnancy
Respiracao: Respiracao Ujjayi ยท Respiracao →