Postura do Heroi
Virasana
veer-AH-sah-nah
Uma postura ajoelhada que alonga os quadriceps e e frequentemente usada para meditacao.
Como fazer Postura do Heroi
- Ajoelhe-se com os joelhos juntos
- Separe os pes mais largos que os quadris
- Sente-se entre os calcanhares (use um bloco se necessario)
- Mantenha a coluna ereta
- Apoie as maos nas coxas
Benefits
- Stretches the quadriceps, knees, and ankles
- Improves digestion by encouraging an upright spine after meals
- Provides a stable base for meditation and pranayama
- Relieves tired legs and can reduce swelling
- Improves circulation to the lower legs
Muscles Engaged
Modifications
- Sit on a block or stacked blankets to elevate the hips and reduce knee pressure
- Place a rolled towel behind the knees before bending them for extra joint space
- If ankles are tight, place a rolled blanket under the ankles for support
Cautions
- Avoid with knee injuries or chronic knee pain
- Use caution with ankle injuries; do not force the ankles into extension
- Those with heart problems should use a higher prop for sitting
Respiracao: Retencao Interna , Anulom Vilom , Respiracao do Fole , Respiracao da Abelha , Respiracao Quadrada , Respiracao Kaki Mudra , Kapalabhati , Kevala Kumbhaka , Respiracao do Leao , Nadi Shodhana , Respiracao OM , Inspiracao Prolongada , Surya Bhedana · Respiracao Viloma · Respiracao →