Guerreiro Invertido
Viparita Virabhadrasana
vip-ah-REE-tah veer-ah-bah-DRAHS-ah-nah
Uma postura elegante que alonga a lateral do corpo e abre o peito.
Como fazer Guerreiro Invertido
- A partir do Guerreiro II, vire a palma da frente para cima
- Estenda o braco para cima e para tras
- Deslize a mao de tras pela perna de tras
- Mantenha o joelho da frente flexionado e os quadris abertos
- Arqueie suavemente para tras e direcione o olhar para a mao elevada
Benefits
- Stretches the intercostal muscles and side body
- Opens the chest, shoulders, and hip flexors
- Strengthens the quadriceps and gluteal muscles
- Improves lateral spinal flexibility
- Builds grace and fluidity in standing sequences
Muscles Engaged
Modifications
- Keep the top arm at shoulder height instead of reaching overhead for less intensity
- Reduce the depth of the front knee bend if the legs tire quickly
- Rest the back hand on the thigh instead of sliding it down the shin
Cautions
- Avoid deep backbending with spinal injuries or disc problems
- Use caution with neck problems; keep the gaze forward
- Those with shoulder injuries should keep the top arm lower