ピラミッドのポーズ
Parsvottanasana
parsh-voh-tah-NAH-sah-nah
ハムストリングを深くストレッチしバランスを改善する強い前屈です。
やり方 ピラミッドのポーズ
- 片足を約90cm前に踏み出す
- 骨盤を正面に向ける
- 両脚をまっすぐに保つ
- 背骨を長くしたまま前脚の上に前屈する
- 両手で前足を挟むように置く
Benefits
- Deeply stretches the hamstrings and calves
- Strengthens the legs and improves balance
- Opens the shoulders (especially in reverse prayer variation)
- Calms the brain and improves digestion
- Teaches hip-squaring alignment
Muscles Engaged
Modifications
- Place blocks on either side of the front foot to bring the floor closer
- Bend the front knee slightly if hamstrings are very tight
- Keep hands on hips instead of reverse prayer if shoulders are tight
Cautions
- Avoid with hamstring tears or acute lower back injury
- Use caution with high blood pressure; keep the fold shallow
- Those with balance issues should practice near a wall