Postura da Meia Lua
Ardha Chandrasana
AR-dah chahn-DRAHS-ah-nah
Uma postura de equilibrio desafiadora que abre os quadris e fortalece a perna de apoio.
Como fazer Postura da Meia Lua
- A partir do Triangulo, flexione o joelho da frente
- Transfira o peso para o pe da frente
- Eleve a perna de tras paralela ao chao
- Coloque a mao de baixo no chao ou em um bloco
- Estenda o braco de cima em direcao ao teto, abrindo quadris e peito
Benefits
- Strengthens the ankles, legs, and core
- Opens the hips, chest, and shoulders
- Improves balance, coordination, and proprioception
- Stretches the hamstrings, calves, and groin
- Builds mental focus and spatial awareness
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the distance to the floor
- Practice with your back against a wall for support and alignment feedback
- Keep the top hand on your hip instead of reaching overhead for more stability
Cautions
- Avoid if you have a recent ankle or knee injury on the standing leg
- Use caution with low blood pressure; come out of the pose slowly
- Those with neck problems should keep the gaze neutral or downward