Postura do Pombo
Eka Pada Kapotasana
EH-kah PAH-dah kah-poh-TAH-sah-nah
Um profundo abridor de quadris que libera tensao nos gluteos e piriforme.
Como fazer Postura do Pombo
- A partir do Cachorro Olhando para Baixo, leve um joelho para frente atras do pulso
- Angule a canela sob o tronco
- Estenda a perna de tras reta atras de voce
- Alinhe os quadris para frente
- Incline-se para frente ou permaneca ereto para um alongamento mais profundo
Benefits
- Deeply stretches the hip rotators, glutes, and piriformis
- Opens the hip flexors and psoas of the back leg
- Relieves lower back tension related to tight hips
- Can help alleviate sciatica symptoms
- Promotes emotional release and stress relief
Muscles Engaged
Modifications
- Place a block or folded blanket under the front-leg hip for support
- Practice Reclined Pigeon (Figure Four) lying on the back for a gentler hip opener
- Keep the front shin at a steeper angle (closer to the hip) to reduce intensity on the knee
Cautions
- Avoid with knee injuries; use Reclined Pigeon (Figure Four) as an alternative
- Use caution with sacroiliac joint dysfunction
- Not recommended with a recently replaced hip