Flexao para Frente em Pe
Uttanasana
oo-tah-NAH-sah-nah
Uma flexao para frente calmante que alonga toda a parte posterior do corpo e alivia a tensao.
Como fazer Flexao para Frente em Pe
- Fique em pe com os pes na largura dos quadris
- Flexione a partir dos quadris e dobre o tronco sobre as pernas
- Deixe a cabeca pender pesada
- Flexione os joelhos conforme necessario para proteger a lombar
- Segure os cotovelos opostos ou apoie as maos no chao
Benefits
- Deeply stretches the hamstrings, calves, and lower back
- Calms the brain and helps relieve stress and mild depression
- Stimulates the liver and kidneys
- Reduces fatigue and anxiety
- Can help relieve tension headaches
Muscles Engaged
Modifications
- Bend your knees generously to take pressure off the lower back and hamstrings
- Place your hands on blocks if they do not reach the floor comfortably
- Hold opposite elbows and sway gently for a more restorative variation (Ragdoll)
Cautions
- Avoid deep forward folds with a herniated disc or acute lower back injury
- Rise slowly to avoid dizziness if you have low blood pressure
- Use caution during later stages of pregnancy