Postura da Roda
Urdhva Dhanurasana
OORD-vah dah-noo-RAH-sah-nah
Uma extensao de coluna profunda e energizante que abre toda a parte frontal do corpo.
Como fazer Postura da Roda
- Deite-se de costas com os joelhos flexionados e os pes planos
- Coloque as maos ao lado das orelhas com os dedos apontando para os ombros
- Pressione maos e pes para elevar-se em um arco completo
- Estenda os bracos e as pernas o maximo possivel
- Deixe a cabeca pender naturalmente
Benefits
- Opens the chest, shoulders, and entire front body
- Strengthens the arms, wrists, legs, and spine
- Stimulates the thyroid and pituitary glands
- Increases energy and counteracts fatigue
- Improves spinal flexibility and posture
Muscles Engaged
Modifications
- Use Bridge Pose as a preparation and alternative while building strength and flexibility
- Place blocks against a wall under the hands to reduce wrist extension
- Practice pushing up onto the crown of the head first to build arm strength before fully extending
Cautions
- Avoid with serious back injuries, carpal tunnel, or wrist problems
- Not recommended with uncontrolled high blood pressure or heart conditions
- Use caution with shoulder impingement or rotator cuff injuries