椅子のポーズ

Utkatasana

oot-kah-TAH-sah-nah

熱を生み出し脚力を強化しながら肩をストレッチするパワフルなポーズです。

やり方 椅子のポーズ

1. 足を揃えるか腰幅に開いて立つ
2. 見えない椅子に腰掛けるように膝を曲げる
3. 体重をかかとにかける
4. 腕を頭上に伸ばし耳の横に沿わせる
5. 背骨を長く保ち胸を引き上げる

Benefits

• Strengthens the quadriceps, glutes, and ankle stabilizers
• Tones the core and lower back muscles
• Stretches the shoulders and chest
• Builds stamina and mental determination
• Stimulates the heart and diaphragm

Muscles Engaged

Modifications

• Place a block between the thighs and squeeze to engage the inner legs and protect the knees
• Keep arms at heart center or on hips if shoulders are tight or injured
• Practice with your back against a wall to support alignment and build leg strength safely

Cautions

• Avoid with acute knee injuries or chronic knee pain that worsens in flexion
• Use caution with low blood pressure as standing up quickly may cause dizziness
• Not recommended if you have insomnia, as it is an energizing pose

このポーズの名前は？クイズに挑戦