合蹠のポーズ
Baddha Konasana
BAH-dah koh-NAH-sah-nah
内ももと鼠径部をストレッチする、デスクワーカーに最適な股関節オープナーです。
やり方 合蹠のポーズ
- 足の裏を合わせて座る
- 膝を左右に開く
- 足首または足をつかむ
- 背筋を伸ばして座る
- 肘でやさしく膝を床に向かって押す
Benefits
- Opens the hips and stretches the inner thighs and groin
- Stimulates the abdominal organs, kidneys, and bladder
- Relieves mild depression, anxiety, and fatigue
- Improves circulation to the pelvic region
- Prepares the hips for seated meditation
Muscles Engaged
Modifications
- Place blocks or folded blankets under each knee for support if the stretch is too intense
- Sit on a folded blanket to elevate the hips and allow the knees to drop more easily
- Lean against a wall for back support during longer holds
Cautions
- Avoid with groin or knee injuries; do not force the knees down
- Use caution with sciatica; keep the spine upright rather than folding forward
- Those with sacroiliac joint issues should practice gently