ラクダのポーズ
Ustrasana
oosh-TRAH-sah-nah
前面全体とハートセンターを開く深い後屈です。
やり方 ラクダのポーズ
- 膝を腰幅に開いてひざまずく
- つま先を立てるか足の甲を床につける
- 手を腰の後ろに当てる
- 胸を天井に向かって引き上げる
- 余裕があれば手を後ろに伸ばしてかかとをつかむ
Benefits
- Opens the chest, shoulders, and entire front body
- Stretches the hip flexors, abdomen, and quadriceps
- Strengthens the back muscles and glutes
- Stimulates the thyroid and improves respiratory capacity
- Can help relieve mild anxiety and fatigue
Muscles Engaged
Modifications
- Keep hands on the lower back for support instead of reaching for the heels
- Place blocks beside the ankles (on their highest setting) to bring the heels closer to the hands
- Tuck the toes under to elevate the heels and make them easier to reach
Cautions
- Avoid with serious lower back or neck injuries
- Use caution with high or low blood pressure
- Not recommended with chronic migraines triggered by neck extension