前腕立ちのポーズ
Pincha Mayurasana
PEEN-chah my-oor-AH-sah-nah
孔雀の羽とも呼ばれ肩の安定性を養うエレガントなアームバランスです。
やり方 前腕立ちのポーズ
- 壁の近くでイルカのポーズをとる
- 足を肘に向かって歩かせる
- 片脚を蹴り上げもう一方を続ける
- 腰を肩の真上に重ねる
- 前腕を平行に保ち手でしっかり押す
Benefits
- Strengthens the shoulders, arms, and upper back
- Builds core stability and full-body coordination
- Improves balance and proprioception
- Opens the chest, shoulders, and hip flexors
- Builds confidence and mental focus
Muscles Engaged
Modifications
- Practice at a wall, walking feet up the wall to build confidence
- Place a block between the hands to prevent the elbows from splaying
- Use a strap around the upper arms at shoulder width to maintain alignment
Cautions
- Avoid with shoulder, neck, or back injuries
- Not recommended with uncontrolled high blood pressure or glaucoma
- Use caution with wrist or elbow injuries