"Como projetar os joelhos no chão em Baddha Konasana"
How to Draw the Knees to the Floor in Baddha Konasana Engage the TFL and gluteus medius to abduct the hips and stretch the adductors. Engage the hamstrings to flex the knees.
Then press the heel of the forward leg into the mat (as if you were trying to bend the knee). This cue causes the hamstrings to contract. Build the pressure gradually and top it off at no more than 20 percent of your maximum strength. Steadily engage the hamstrings for five even breaths, and then gradually release the contraction over a second or two. This will have produced the relaxation response
activating your accessories: the accessory muscles of breath - part 1. this has great animated diagrams to demonstrate proper form.
The Cardiovascular System and Exercise
Stretching the erector spinae in paschimottanasana.
The shoulder PNF (Proprioceptive Neuromuscular Facilitation) Pattern D1 can help improve strength and mobility in the shoulder after an injury or surgery. Watch more Ask Doctor Jo videos featuring full routines for common injuries and syndromes at http://www.askdoctorjo.com