蛍のポーズ
Tittibhasana
tit-tee-BAH-sah-nah
柔軟性と筋力を必要とするチャレンジングなアームバランスです。
やり方 蛍のポーズ
- しゃがんだ姿勢から腕を脚の後ろに通す
- かかとの後ろの床に手を置く
- 体重を手に移す
- 脚を横にまっすぐ伸ばす
- 腰を持ち上げかかとを通して伸びる
Benefits
- Strengthens the arms, wrists, and shoulders
- Builds deep core strength and hip flexor engagement
- Stretches the inner thighs and hamstrings
- Improves balance, coordination, and body awareness
- Develops confidence and mental focus
Muscles Engaged
Modifications
- Place blocks under the hands to give extra height and make the lift easier
- Keep the knees slightly bent while building the strength to straighten them
- Practice the arm position and weight shift without fully lifting off the floor
Cautions
- Avoid with wrist, elbow, or shoulder injuries
- Not recommended with acute lower back conditions
- Use caution with hamstring tears or groin strains