Meio Senhor dos Peixes
Ardha Matsyendrasana
AR-dah maht-see-en-DRAHS-ah-nah
Uma profunda torcao sentada que energiza a coluna e estimula a digestao.
Como fazer Meio Senhor dos Peixes
- Sente-se com as pernas estendidas
- Flexione um joelho e coloque o pe por fora da coxa oposta
- Abrace o joelho com o braco oposto
- Ou encaixe o cotovelo por fora do joelho
- Gire em direcao ao joelho flexionado, coloque a mao de tras atras para apoio
Benefits
- Improves spinal rotation and thoracic mobility
- Stimulates the digestive system and abdominal organs
- Stretches the shoulders, hips, and neck
- Energizes the spine and relieves stiffness
- Can help relieve mild sciatica and lower back tension
Muscles Engaged
Modifications
- Keep the bottom leg extended straight if bending both legs is uncomfortable
- Hug the knee with the arm instead of hooking the elbow for a gentler twist
- Sit on a folded blanket to elevate the hips and support a neutral pelvis
Cautions
- Avoid with a herniated disc or acute spinal injury
- Use caution during pregnancy; twist gently away from the belly
- Those with sacroiliac joint issues should keep the twist gentle