カラスのポーズ
Bakasana
bahk-AH-sah-nah
自信と体幹力を養う爽快なアームバランスです。
やり方 カラスのポーズ
- しゃがんだ姿勢から手を肩幅で床に置く
- 膝を上腕の裏側に当てる
- 体重を前方に移す
- 足を床から持ち上げる
- 上背部を丸めやや前方を見る
Benefits
- Strengthens the arms, wrists, and shoulders
- Builds core and hip flexor strength
- Improves balance and body coordination
- Develops mental focus and confidence
- Prepares the body for more advanced arm balances
Muscles Engaged
Modifications
- Place a block under your feet to elevate the starting position and make the forward lean shorter
- Place a cushion or folded blanket in front of your face for confidence
- Start with one foot lifted at a time to build strength gradually
Cautions
- Avoid with wrist injuries, carpal tunnel syndrome, or acute shoulder pain
- Not recommended during pregnancy
- Use caution with a fear of falling forward; place a cushion in front for safety