橋のポーズ
Setu Bandhasana
SAY-too bahn-DAHS-ah-nah
胸を開き脚を強化する活力を与える後屈ポーズです。
やり方 橋のポーズ
- 仰向けに寝て膝を曲げる
- 足を腰幅に開き床に平らにつける
- 足で押して腰を天井に向けて持ち上げる
- 背中の下で両手を組む
- 太ももを平行に保ち胸を顎の方へ引き上げる
Benefits
- Strengthens the glutes, hamstrings, and lower back
- Opens the chest, shoulders, and hip flexors
- Stimulates the thyroid and improves metabolism
- Reduces anxiety, fatigue, and mild depression
- Improves spinal mobility and flexibility
Muscles Engaged
Modifications
- Place a block under the sacrum at any height for a supported, restorative variation
- Keep arms by your sides if interlacing the hands strains the shoulders
- Place a block between the thighs to keep the legs parallel and engage the inner thighs
Cautions
- Avoid with neck injuries; do not turn the head while in the pose
- Use caution with shoulder injuries when clasping the hands
- Those with knee pain should check that feet placement is comfortable