下向きの犬のポーズ
Adho Mukha Svanasana
AH-doh MOO-kah shvah-NAH-sah-nah
逆V字の形で上半身の筋力を養う、ヨガで最もよく知られたポーズの一つです。
やり方 下向きの犬のポーズ
- 四つん這いの姿勢からスタートする
- つま先を立てて腰を高く持ち上げる
- 胸を太ももの方に押す
- 指を大きく開いて手のひらでしっかり押す
- 頭を腕の間に下げ必要に応じて膝を曲げる
Benefits
- Strengthens the arms, shoulders, and upper back
- Stretches the hamstrings, calves, and Achilles tendons
- Relieves tension in the spine and between the shoulder blades
- Calms the brain and helps relieve stress and mild depression
- Improves digestion through gentle inversion
Muscles Engaged
Modifications
- Bend your knees generously if hamstrings are tight to prioritize a long spine
- Place hands on blocks to reduce wrist pressure
- Use a wall variation by pressing hands against the wall at hip height for a gentler stretch
Cautions
- Avoid with carpal tunnel syndrome or severe wrist injuries
- Not recommended with uncontrolled high blood pressure or detached retina
- Use caution during late-term pregnancy