門のポーズ
Parighasana
par-ee-GAH-sah-nah
肋間筋を開く横方向のサイドストレッチです。
やり方 門のポーズ
- 床に膝立ちになる
- 片脚を横に伸ばし足裏を床につける
- 伸ばした脚側の腕を頭上に伸ばす
- 伸ばした脚の方へ体を傾ける
- 骨盤を重ねたまま胸を開く
Benefits
- Stretches the intercostal muscles, obliques, and side body
- Opens the shoulders and chest
- Improves breathing capacity by expanding the ribcage
- Strengthens the core and supporting lateral muscles
- Stretches the hamstrings and calves of the extended leg
Muscles Engaged
Modifications
- Place a folded blanket under the kneeling knee for cushioning
- Keep the top arm on the hip instead of reaching overhead
- Bend the extended leg slightly if hamstrings are tight
Cautions
- Avoid with knee injuries on the kneeling side; pad the knee generously
- Use caution with rib or intercostal injuries
- Those with shoulder injuries should keep the top arm on the hip