鷲のポーズ

Garudasana

gah-roo-DAH-sah-nah

集中力を高め上背部をストレッチする絡み合ったバランスポーズです。

やり方 鷲のポーズ

1. 片足で立ち膝をやや曲げる
2. もう一方の脚を巻きつける
3. 腕を肘で交差させる
4. 手のひらを合わせる
5. 立ち脚をさらに深く沈めながら肘を引き上げる

Benefits

• Stretches the shoulders, upper back, and outer hips
• Strengthens the calves, ankles, and thigh muscles
• Improves balance, focus, and concentration
• Promotes fresh blood flow to the joints upon release
• Builds coordination and body awareness

Muscles Engaged

Modifications

• Place the lifted foot on a block or on the floor beside the standing foot instead of wrapping
• If palms do not touch, hold a strap between the hands or press the backs of the hands together
• Practice near a wall for balance support

Cautions

• Avoid with knee injuries; practice only the arm portion while standing on both feet
• Use caution with shoulder injuries; use a gentler arm variation (hugging shoulders)
• Those with low blood pressure should come out of the pose slowly

このポーズの名前は？クイズに挑戦