半月のポーズ
Ardha Chandrasana
AR-dah chahn-DRAHS-ah-nah
股関節を開き立ち脚を強化するチャレンジングなバランスポーズです。
やり方 半月のポーズ
- 三角のポーズから前膝を曲げる
- 体重を前足に移す
- 後ろ脚を床と平行に持ち上げる
- 下の手を床またはブロックに置く
- 上の腕を天井に伸ばし股関節と胸を開く
Benefits
- Strengthens the ankles, legs, and core
- Opens the hips, chest, and shoulders
- Improves balance, coordination, and proprioception
- Stretches the hamstrings, calves, and groin
- Builds mental focus and spatial awareness
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the distance to the floor
- Practice with your back against a wall for support and alignment feedback
- Keep the top hand on your hip instead of reaching overhead for more stability
Cautions
- Avoid if you have a recent ankle or knee injury on the standing leg
- Use caution with low blood pressure; come out of the pose slowly
- Those with neck problems should keep the gaze neutral or downward