Postura da Mesa

Bharmanasana

bar-mah-NAH-sah-nah

Uma posicao inicial neutra que serve como base para muitas sequencias de yoga.

Como fazer Postura da Mesa

1. Apoie-se sobre as maos e os joelhos
2. Coloque os pulsos diretamente sob os ombros
3. Coloque os joelhos diretamente sob os quadris
4. Abra bem os dedos das maos
5. Mantenha a coluna neutra, sem arquear nem arredondar

Benefits

• Builds awareness of neutral spinal alignment
• Strengthens the wrists, arms, and shoulders
• Provides a stable starting position for many transitions
• Gently engages the core muscles
• Serves as a resting point during floor-based sequences

Muscles Engaged

Modifications

• Place a folded blanket under the knees for cushioning on hard floors
• Use fists or place forearms on the floor if wrists are sensitive
• Place a yoga block between the hands for wrist alignment awareness

Cautions

• Avoid prolonged holds if you have wrist pain or carpal tunnel syndrome
• Use caution with knee sensitivity; pad the knees with a blanket
• Those with shoulder injuries should reduce the time spent bearing weight

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