半分の立位前屈
Ardha Uttanasana
AR-dah oo-tah-NAH-sah-nah
背骨を伸ばし背中を強化するつなぎのポーズです。
やり方 半分の立位前屈
- 前屈の状態から上体を半分持ち上げる
- 背骨を床と平行にし背中を平らにする
- 指先をすねまたは床に置く
- 視線をやや前方に向ける
- 体幹を引き締め尾骨から頭頂まで伸ばす
Benefits
- Strengthens the back extensors and improves spinal awareness
- Stretches the hamstrings while maintaining spinal integrity
- Improves posture by training the muscles that support a flat back
- Builds core engagement and stability
- Prepares the body for deeper forward folds
Muscles Engaged
Modifications
- Place hands on blocks to bring the floor closer if your hamstrings are tight
- Bend your knees slightly to maintain the flat-back position without rounding
- Use a wall in front of you and press hands into the wall at hip height for support
Cautions
- Avoid if you have an acute lower back injury; stay in the full fold instead
- Use caution with neck injuries; keep the gaze down rather than forward