鳩のポーズ
Eka Pada Kapotasana
EH-kah PAH-dah kah-poh-TAH-sah-nah
臀部と梨状筋の緊張をほぐす深い股関節オープナーです。
やり方 鳩のポーズ
- 下向きの犬のポーズから片膝を手首の後ろに持ってくる
- すねを上体の下に角度をつけて置く
- 後ろ脚をまっすぐ後ろに伸ばす
- 骨盤を正面に向ける
- 前に倒れるか上体を起こしてより深いストレッチを得る
Benefits
- Deeply stretches the hip rotators, glutes, and piriformis
- Opens the hip flexors and psoas of the back leg
- Relieves lower back tension related to tight hips
- Can help alleviate sciatica symptoms
- Promotes emotional release and stress relief
Muscles Engaged
Modifications
- Place a block or folded blanket under the front-leg hip for support
- Practice Reclined Pigeon (Figure Four) lying on the back for a gentler hip opener
- Keep the front shin at a steeper angle (closer to the hip) to reduce intensity on the knee
Cautions
- Avoid with knee injuries; use Reclined Pigeon (Figure Four) as an alternative
- Use caution with sacroiliac joint dysfunction
- Not recommended with a recently replaced hip