Āsanas de Outubro: Utthita Trikoṇāsana & Ardha Chandrāsana 
Autor: Dani na estrada | Publicado: 2015-10-28T12:55:00-07:00



Meia lua nascente no
triângulo









Utthita Trikoṇāsana no cavalo





Ardha Candrāsana no cavalo



Utthita Trikoṇāsana

Utthita significa estendido.

Trikona, triângulo.



A postura do triângulo
estendido vem classificada no “Light on Yoga” de BKS Iyengar com o grau de
intensidade 3. É a terceira postura do livro, atrás apenas de Tāḍāsana
e Vṛkṣāsana. Apesar de ser uma postura básica e uma das
primeiras a ser aprendida, continua sendo praticada regularmente nas aulas de
Iyengar Yoga. 

É tão importante e
representativa que Prashant Iyengar escreveu o livro “Alpha &amp; Omega of
Trikonasana”, onde fornece uma abordagem sistemática sobre a pratica de āsanas
usando como exemplo específico o Trikoṇāsana.

Seus efeitos são: tonifica
os músculos das pernas e remove a rigidez das pernas e quadris, além de alongar
os tornozelos. Quando feita no cavalo (fotos acima) é especialmente benéfica para aliviar dor nas costas, no pescoço e
para ajudar a abrir o peito e ampliar a caixa torácica. Essa variação também é
recomendada para quem sofre de problemas nos joelhos e pelve.



Ardha Candrāsana

Ardha significa metade.

Candra, lua.



A postura lembra uma meia
lua, daí o nome. Vem classificada com o grau de intensidade 5 no “Light on
Yoga” e é como uma continuação de Utthita Trikoṇāsana. 

Seguindo a maneira
clássica de entrar na postura, fazemos Trikoṇāsana primeiro e
em seguida passamos pra Ardha Candrāsana. O peso do corpo deve ficar somente na
perna de base e no quadril deste mesmo lado e a mão no chão apenas dá suporte
para controlar o equilíbrio. A perna de base deve ficar perpendicular ao chão e
a elevada, paralela.

B.K.S. Iyengar lista os
seguintes efeitos da postura no “Light on Yoga”: ‘a postura é benéfica para
quem tem pernas machucadas ou deformadas. Tonifica a parte baixa da coluna e os
nervos conectados com os músculos das pernas, e alonga os joelhos. Juntamente
com outras posturas em pé, esse āsana cura problemas gástricos’. 

A variação da postura
feita no cavalo (foto acima) está
presente em sequências terapêuticas para diversos problemas. É uma postura
especialmente benéfica para as mulheres. Com o cavalo é indicada durante o
período menstrual, gravidez e para quem sofre com períodos menstruais difíceis
e doloridos. 


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Para mais informações
sobre o cavalo, acessório também chamado de trestler,
leia post “Cavalo: novo prop da Shala Rosa”, publicado em 6 de janeiro de 2014.




*Fotos Ana Sardinha