Flexao para Frente Sentada
Paschimottanasana
pah-shee-moh-tah-NAH-sah-nah
Um alongamento intenso de toda a parte posterior do corpo que acalma a mente e alivia o estresse.
Como fazer Flexao para Frente Sentada
- Sente-se com as pernas estendidas e os pes flexionados
- Inspire para alongar a coluna
- Expire e incline-se para frente a partir dos quadris
- Alcance os pes, tornozelos ou canelas
- Mantenha a coluna longa em vez de arredonda-la
Benefits
- Deeply stretches the hamstrings, calves, and spinal erectors
- Calms the nervous system and relieves stress
- Stimulates the liver, kidneys, and digestive organs
- Soothes headaches and reduces anxiety
- Promotes introspection and mental quietude
Muscles Engaged
Modifications
- Loop a strap around the soles of your feet and hold the ends to maintain a long spine
- Sit on a folded blanket to tilt the pelvis forward and make the fold more accessible
- Bend your knees slightly to reduce strain on tight hamstrings and the lower back
Cautions
- Avoid with a herniated disc or acute lower back injury
- Use caution if you have hamstring tears; bend the knees
- Not recommended with diarrhea or asthma in an active episode