ねじった半月のポーズ
Parivrtta Ardha Chandrasana
par-ee-VRIT-tah AR-dah chahn-DRAHS-ah-nah
安定性と脊柱の可動性を試すツイストバランスポーズです。
やり方 ねじった半月のポーズ
- 半月のポーズから骨盤を床に向ける
- 上体をねじる
- 反対の手を床に置く
- もう一方の腕を天井に伸ばす
- 上げた脚を強く保ち床と平行にする
Benefits
- Improves balance, coordination, and spatial awareness
- Strengthens the standing leg, core, and back muscles
- Develops spinal rotation and thoracic mobility
- Stimulates the abdominal organs and aids digestion
- Builds mental focus and determination
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the distance to the floor
- Keep the top hand on the hip instead of reaching overhead
- Practice with the lifted foot pressing into a wall for balance support
Cautions
- Avoid with acute spinal injuries or disc problems
- Use caution with low blood pressure or vertigo
- Not recommended with chronic neck injuries