Meia Flexao para Frente
Ardha Uttanasana
AR-dah oo-tah-NAH-sah-nah
Uma postura de transicao que alonga a coluna e fortalece as costas.
Como fazer Meia Flexao para Frente
- A partir de uma flexao para frente, levante o tronco ate a metade
- Leve a coluna paralela ao chao com as costas retas
- Coloque as pontas dos dedos nas canelas ou no chao
- Direcione o olhar levemente para frente
- Ative o core e alongue do coccix ate o topo da cabeca
Benefits
- Strengthens the back extensors and improves spinal awareness
- Stretches the hamstrings while maintaining spinal integrity
- Improves posture by training the muscles that support a flat back
- Builds core engagement and stability
- Prepares the body for deeper forward folds
Muscles Engaged
Modifications
- Place hands on blocks to bring the floor closer if your hamstrings are tight
- Bend your knees slightly to maintain the flat-back position without rounding
- Use a wall in front of you and press hands into the wall at hip height for support
Cautions
- Avoid if you have an acute lower back injury; stay in the full fold instead
- Use caution with neck injuries; keep the gaze down rather than forward