バッタのポーズ
Salabhasana
shah-lah-BAH-sah-nah
臀部と脚を含む背面全体を強化するうつ伏せの後屈です。
やり方 バッタのポーズ
- うつ伏せに寝て腕を体の横に置く
- 手のひらを下に向ける
- 息を吸いながら頭・胸・腕・脚を同時に持ち上げる
- 指先とつま先を遠くに伸ばす
- 首を守るため視線を下に向ける
Benefits
- Strengthens the back muscles, glutes, and hamstrings
- Improves posture by targeting the posterior chain
- Stretches the chest, shoulders, and abdomen
- Stimulates the abdominal organs and improves digestion
- Builds the back strength needed for deeper backbends
Muscles Engaged
Modifications
- Lift only the chest and arms (keeping legs on the floor) for a gentler variation
- Lift only the legs (keeping chest on the floor) to isolate the lower body
- Place a folded blanket under the pelvis for extra support and comfort
Cautions
- Avoid with acute back injuries or herniated discs
- Not recommended during pregnancy
- Use caution with neck injuries; keep the gaze down