子犬のポーズ
Uttana Shishosana
oo-TAH-nah shee-SHO-sah-nah
背骨と肩を深くストレッチするハートオープニングポーズです。
やり方 子犬のポーズ
- テーブルトップの姿勢からスタートする
- 手を前に歩かせ胸を床に近づける
- 腰を膝の真上に保つ
- 額をマットにつける
- 胸を地面に向かって溶かすように沈める
Benefits
- Stretches the spine, shoulders, and upper back deeply
- Opens the chest and improves shoulder flexibility
- Relieves tension and chronic tightness in the upper back
- Calms the mind and reduces stress
- Prepares the body for deeper backbends and overhead movements
Muscles Engaged
Modifications
- Place a blanket under the knees for comfort
- Rest your forehead on a block if it does not reach the floor
- Place a bolster under the chest for a more supported, restorative version
Cautions
- Avoid with knee injuries; use extra padding under the knees
- Use caution with shoulder injuries; reduce the depth of the stretch
- Not recommended if you have severe neck problems