トカゲのポーズ
Utthan Pristhasana
oo-TAHN preesh-TAH-sah-nah
上級の股関節オープナーへの準備となる深い股関節屈筋のストレッチです。
やり方 トカゲのポーズ
- 下向きの犬のポーズから片足を手の外側に踏み出す
- 後ろ膝を床に下ろす
- より深いストレッチのため前腕まで下りる
- 前膝を足首の真上に保つ
- 股関節の開きに呼吸を送る
Benefits
- Deeply stretches the hip flexors, psoas, and groin
- Opens the inner thighs and hamstrings
- Prepares the body for advanced hip openers and splits
- Strengthens the front-leg muscles
- Improves hip mobility and range of motion
Muscles Engaged
Modifications
- Keep hands on blocks instead of lowering to forearms for less intensity
- Place a folded blanket under the back knee for cushioning
- Keep the back knee lifted (hovering off the floor) for a more active variation
Cautions
- Avoid with groin or inner-thigh injuries
- Use caution with knee injuries on the back leg
- Not recommended if you have sacroiliac joint instability