Postura do Portao
Parighasana
par-ee-GAH-sah-nah
Um alongamento lateral que abre os musculos intercostais.
Como fazer Postura do Portao
- Ajoelhe-se no chao
- Estenda uma perna para o lado com o pe plano
- Estenda o braco do lado da perna estendida acima da cabeca
- Incline-se em direcao a perna estendida
- Mantenha os quadris alinhados e o peito aberto
Benefits
- Stretches the intercostal muscles, obliques, and side body
- Opens the shoulders and chest
- Improves breathing capacity by expanding the ribcage
- Strengthens the core and supporting lateral muscles
- Stretches the hamstrings and calves of the extended leg
Muscles Engaged
Modifications
- Place a folded blanket under the kneeling knee for cushioning
- Keep the top arm on the hip instead of reaching overhead
- Bend the extended leg slightly if hamstrings are tight
Cautions
- Avoid with knee injuries on the kneeling side; pad the knee generously
- Use caution with rib or intercostal injuries
- Those with shoulder injuries should keep the top arm on the hip