ASANA

In questa pagina trovi tutte le mie conoscenze sulle Asana, esattamente come le pratico anche io per sfruttarne al massimo i benefici e minimizzare i rischi.

URDVA MUKHA SVANASANA, CANE A FACCIA IN SU'

2024-07-03 09:36

Tiziana

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Estensioni spinali, yoga, asana, cane a faccia in sù, urdva muka svanasana,

Come estendere la schiena senza comprimere la lombare nel Cane a faccia in su, tutti gli allineamenti biomeccanici che permettono di migliorare le estensioni.

La posizione del Cane che guarda in su è una asana di profonda estensione e come tale dovrebbe essere eseguita con estrema consapevolezza corporea, onde evitare soprattutto la compressione delle vertebre lombari e sviluppare infiammazione o infortuni alle articolazioni delle spalle.

Quando si pensa alle estensioni è molto comune, nella pratica, spingersi con le mani e andare indietro, dovremmo invece, direzionare lo sterno in avanti, immaginando il nostro petto come un arco che si tende per lanciare una freccia dallo sterno, dobbiamo “inarcare”, retraendo le scapole che spingeranno la cassa toracica in avanti e lontano dal bacino; questa attivazione evita compressioni dei dischi intervertebrali della zona lombare; per far questo bisogna allenare le spalle, ruotandole con un movimento di elevazione, retrazione e depressione.

L'articolazione della spalla è molto più soggetta ad infortuni e traumi perché è la più mobile del corpo e il mantenimento della forza dei muscoli che la circondano e la stabilizzano risulta di fondamentale importanza; in secondo luogo, gli spazi all'interno della stessa, tra i vari componenti, come ossa, tendini, legamenti e borse, sono molto stretti e da qui nasce l'importanza della consapevolezza del movimento che ci permetta di guadagnare il maggiore spazio possibile, onde evitare ripetuti schiacciamenti e sfregamenti che potrebbero portare a infiammazioni e/o traumi.

Questa posizione richiede flessibilità degli addominali, dei flessori delle anche e dei muscoli pettorali.
Rinforza principalmente i romboidi, il grande dorsale, la parte bassa del trapezio e gli estensori spinali.
Prima di entrare nella posizione, dalla posizione prona a terra, dopo essere scesi in Chaturanga, fai scivolare leggermente in dietro le mani o scivoliamo leggermente in avanti sul dorso del piede, se abbiamo un tappetino che ce lo permette, la distanza sarà unica per ognuno; mantieni le dita aperte, che guardano leggermente verso l'esterno, braccia aperte quanto le spalle, ruotare la spalle in dietro, retraendo (avvicinando) le scapole e abbassando le spalle, porta il petto in avanti anche oltre le braccia se possibile, braccia stese ruotate esternamente (il bicipite guarda in avanti), gambe stese sul dorso dei piedi, quadricipiti attivi, mantenere le caviglie neutre, piedi aperti quanto le anche. Attivare i glutei, sempre e comunque nelle estensioni, per proteggere la lombare.

ATTEGGIAMENTI COMUNI

Spalle in avanti, pettorali non estesi, attivare maggiormente i romboidi e gli estensori spinali.
Braccia piegate. Caviglie addotte o abdotte, controllare le punte dei piedi e sistemarle che rimangano o all'esterno o all'interno rispetto alla caviglia.

POSSIBILI MODIFICHE

Posizionare una coperta arrotolata o un cuscino sotto la parte alta delle cosce, per alleggerire l'estensione.
Posizionare dei blocchetti da Yoga sotto le mani per rendere l'estensione spinale meno intensa.
Sostituire l'asana con quella del Cobra per rinforzare e guadagnare più flessibilità.

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