Flexao para Frente Sentada com Pernas Abertas
Upavistha Konasana
oo-pah-VEESH-tah koh-NAH-sah-nah
Um alongamento intenso da parte interna das coxas que prepara para abridores de quadris mais profundos.
Como fazer Flexao para Frente Sentada com Pernas Abertas
- Sente-se com as pernas bem afastadas
- Aponte os dedos dos pes e as rotulas para o teto
- Caminhe as maos para frente entre as pernas
- Incline-se a partir dos quadris com a coluna longa
- Mantenha o peito aberto
Benefits
- Deeply stretches the inner thighs, hamstrings, and groin
- Opens the hips and improves hip flexibility
- Calms the mind and relieves stress
- Stimulates the abdominal organs
- Prepares the body for deeper hip openers and splits
Muscles Engaged
Modifications
- Sit on a folded blanket to tilt the pelvis forward and make the fold more accessible
- Place a bolster lengthwise in front of you and fold over it for a restorative variation
- Reduce the width of the legs if the inner-thigh stretch is too intense
Cautions
- Avoid with groin or inner-thigh tears
- Use caution with lower back injuries; keep the fold shallow
- Not recommended if you have a pulled hamstring