女神のポーズ
Utkata Konasana
oot-KAH-tah koh-NAH-sah-nah
熱と体幹の安定性を生み出すパワフルな開脚スクワットです。
やり方 女神のポーズ
- 足を大きく開きつま先を45度外に向ける
- 膝を深く曲げる
- 腰を膝の高さまで落とす
- 両腕を横に伸ばし肘を90度に曲げる（サボテンアーム）
- または胸の前で手を合わせる
Benefits
- Strengthens the quadriceps, inner thighs, and glutes
- Opens the hips and stretches the groin
- Builds heat and cardiovascular endurance
- Tones the core and pelvic floor muscles
- Increases circulation to the lower body
Muscles Engaged
Modifications
- Reduce the depth of the squat by not bending the knees as deeply
- Place your back against a wall for support and alignment feedback
- Keep hands on hips if shoulder fatigue is an issue
Cautions
- Avoid with acute knee injuries or chronic knee pain in deep flexion
- Use caution with hip replacements; check range-of-motion limits
- Those with pelvic floor dysfunction should practice gently