手で足の親指をつかむポーズ
Utthita Hasta Padangusthasana
oo-TEE-tah HAH-stah pah-dahn-goosh-TAH-sah-nah
柔軟性と強い集中力を必要とするチャレンジングな立位バランスです。
やり方 手で足の親指をつかむポーズ
- 片足で立つ
- もう一方の脚を持ち上げ親指を二本の指でつかむ
- 持ち上げた脚を前にまっすぐ伸ばす
- 必要に応じて横に開く
- 立ち脚を強く保ち背骨をまっすぐにする
Benefits
- Strengthens the standing leg, ankles, and core
- Stretches the hamstrings and inner thighs
- Improves balance, focus, and proprioception
- Develops hip flexibility and range of motion
- Builds mental concentration and patience
Muscles Engaged
Modifications
- Use a yoga strap around the foot if you cannot reach the big toe
- Keep the lifted knee bent rather than straightening the leg fully
- Practice near a wall for balance support while building stability
Cautions
- Avoid with acute hamstring or ankle injuries
- Use caution with low blood pressure or vertigo
- Not recommended with serious lower back conditions