半分の魚の王のポーズ
Ardha Matsyendrasana
AR-dah maht-see-en-DRAHS-ah-nah
背骨を活性化し消化を促す深い座位ツイストです。
やり方 半分の魚の王のポーズ
- 脚を伸ばして座る
- 片膝を曲げ足を反対の太ももの外側に置く
- 反対の腕で膝を抱える
- または肘を膝の外側に引っ掛ける
- 曲げた膝の方にねじり後ろの手を背後に置いてサポートする
Benefits
- Improves spinal rotation and thoracic mobility
- Stimulates the digestive system and abdominal organs
- Stretches the shoulders, hips, and neck
- Energizes the spine and relieves stiffness
- Can help relieve mild sciatica and lower back tension
Muscles Engaged
Modifications
- Keep the bottom leg extended straight if bending both legs is uncomfortable
- Hug the knee with the arm instead of hooking the elbow for a gentler twist
- Sit on a folded blanket to elevate the hips and support a neutral pelvis
Cautions
- Avoid with a herniated disc or acute spinal injury
- Use caution during pregnancy; twist gently away from the belly
- Those with sacroiliac joint issues should keep the twist gentle