頭を膝につけるポーズ
Janu Sirsasana
JAH-noo sheer-SHAH-sah-nah
片脚ずつハムストリングをストレッチし消化を助ける非対称の前屈です。
やり方 頭を膝につけるポーズ
- 片脚を伸ばして座る
- もう一方の足裏を内ももに当てる
- 上体を伸ばした脚の方へ向ける
- 息を吸って伸び息を吐いて前屈する
- 足に手を伸ばすかストラップを使う
Benefits
- Stretches the hamstrings, groin, and spine
- Stimulates the liver and kidneys
- Aids digestion and relieves mild anxiety
- Calms the brain and helps relieve mild depression
- Addresses side-to-side flexibility imbalances
Muscles Engaged
Modifications
- Loop a strap around the sole of the extended foot to maintain a long spine while reaching
- Sit on a folded blanket to tilt the pelvis forward
- Place a bolster on the extended leg and rest the torso over it for a restorative variation
Cautions
- Avoid with a knee injury on the bent-leg side; extend both legs instead
- Use caution with herniated discs; keep the fold shallow
- Not recommended with acute diarrhea