逆立ちのポーズ
Adho Mukha Vrksasana
AH-doh MOO-kah vrik-SHAH-sah-nah
全身の筋力と勇気を養うパワフルなアームバランスです。
やり方 逆立ちのポーズ
- 壁に向かって下向きの犬のポーズをとる
- 足を手に向かって歩かせる
- 片脚を蹴り上げもう一方を続ける
- 腰を肩の上に肩を手首の上に重ねる
- 体幹を引き締めかかとを通して伸びる
Benefits
- Strengthens the shoulders, arms, wrists, and core
- Builds full-body coordination and balance
- Increases blood flow to the brain and energizes the body
- Develops mental focus, confidence, and courage
- Improves proprioception and spatial awareness
Muscles Engaged
Modifications
- Practice at a wall to build confidence and learn alignment
- Use L-shaped Handstand (feet on the wall, body at 90 degrees) to build shoulder strength
- Practice kick-ups without fully inverting to develop the movement pattern
Cautions
- Avoid with wrist, shoulder, or neck injuries
- Not recommended with uncontrolled high blood pressure or glaucoma
- Use caution with heart conditions or during menstruation