リバースウォリアー
Viparita Virabhadrasana
vip-ah-REE-tah veer-ah-bah-DRAHS-ah-nah
体側をストレッチし胸を開く優雅なポーズです。
やり方 リバースウォリアー
- 戦士のポーズIIから前の手のひらを上に返す
- 腕を上方に後ろへ伸ばす
- 後ろの手を後ろ脚に沿って滑り下ろす
- 前膝を曲げたまま股関節を開く
- やさしく後ろに反り上げた手を見上げる
Benefits
- Stretches the intercostal muscles and side body
- Opens the chest, shoulders, and hip flexors
- Strengthens the quadriceps and gluteal muscles
- Improves lateral spinal flexibility
- Builds grace and fluidity in standing sequences
Muscles Engaged
Modifications
- Keep the top arm at shoulder height instead of reaching overhead for less intensity
- Reduce the depth of the front knee bend if the legs tire quickly
- Rest the back hand on the thigh instead of sliding it down the shin
Cautions
- Avoid deep backbending with spinal injuries or disc problems
- Use caution with neck problems; keep the gaze forward
- Those with shoulder injuries should keep the top arm lower