Cachorro Olhando para Cima
Urdhva Mukha Svanasana
OORD-vah MOO-kah shvah-NAH-sah-nah
Uma poderosa extensao de coluna que abre o peito e fortalece os bracos.
Como fazer Cachorro Olhando para Cima
- De uma posicao de brucos, coloque as maos ao lado das costelas
- Pressione atraves das maos para esticar os bracos
- Eleve o peito e as coxas do chao
- Apenas as maos e o peito dos pes tocam o tapete
- Leve os ombros para tras e direcione o olhar para frente ou levemente para cima
Benefits
- Strengthens the arms, wrists, and spine
- Opens the chest, shoulders, and lungs
- Stretches the abdominal muscles and hip flexors
- Improves posture by counteracting forward rounding
- Energizes the body and helps relieve mild fatigue
Muscles Engaged
Modifications
- Keep a slight bend in the elbows if the full arm extension causes lower back compression
- Use Cobra Pose as a gentler alternative while building strength
- Place blocks under the hands to elevate the wrists and reduce pressure
Cautions
- Avoid with carpal tunnel syndrome or wrist injuries
- Not recommended during pregnancy
- Use caution with lower back sensitivity; use Cobra as an alternative