弓のポーズ
Dhanurasana
dah-noo-RAH-sah-nah
胸を開き姿勢を改善するダイナミックな後屈です。
やり方 弓のポーズ
- うつ伏せに寝る
- 膝を曲げ後ろに手を伸ばして足首をつかむ
- 息を吸い手に向かって足を蹴り上げる
- 同時に胸を持ち上げ弓の形を作る
- 膝を腰幅に保つ
Benefits
- Opens the chest, shoulders, and entire front body
- Strengthens the back muscles, glutes, and hamstrings
- Stretches the hip flexors, quadriceps, and abdominals
- Stimulates the abdominal organs and improves digestion
- Energizes the body and helps combat fatigue
Muscles Engaged
Modifications
- Use a yoga strap looped around the ankles if you cannot reach your feet
- Lift only the chest (keeping thighs down) or only the legs for a gentler variation
- Practice Half Bow by holding one ankle at a time to build strength gradually
Cautions
- Avoid with serious lower back, neck, or shoulder injuries
- Not recommended during pregnancy
- Use caution with high or low blood pressure