イルカのポーズ
Ardha Pincha Mayurasana
AR-dah PEEN-chah my-oor-AH-sah-nah
肩の筋力を養い前腕立ちの準備となる前腕ベースの逆転です。
やり方 イルカのポーズ
- 四つん這いから前腕を床に下ろす
- 前腕を平行に保つ
- つま先を立てて腰を高く持ち上げる
- 足を肘に向かって歩かせる
- 頭を腕の間に保ち前腕でしっかり押す
Benefits
- Strengthens the shoulders, arms, and upper back
- Stretches the hamstrings, calves, and arches of the feet
- Opens the shoulders and chest
- Builds the foundation strength for Forearm Stand and Headstand
- Calms the mind and relieves mild stress
Muscles Engaged
Modifications
- Bend the knees slightly if the hamstrings are tight
- Place a block between the hands to maintain proper forearm alignment
- Walk the feet farther from the elbows for a less intense shoulder stretch
Cautions
- Avoid with acute shoulder or neck injuries
- Use caution with high blood pressure or eye conditions
- Not recommended with headaches or migraines