ねじった体側を伸ばすポーズ
Parivrtta Parsvakonasana
par-ee-VRIT-tah parsh-vah-koh-NAH-sah-nah
バランスを試し内臓をデトックスする強烈なツイストランジです。
やり方 ねじった体側を伸ばすポーズ
- ランジの姿勢から反対の肘を前膝の外側に引っ掛ける
- 手のひらを合わせて合掌する
- 手をしっかり押し合いツイストを深める
- 後ろ脚を力強くまっすぐに保つ
- 天井を見上げる
Benefits
- Deeply strengthens the quadriceps, glutes, and core
- Improves spinal rotation and thoracic mobility
- Stimulates the abdominal organs and aids digestion
- Builds balance and coordination under complex alignment demands
- Stretches the groin, spine, and chest
Muscles Engaged
Modifications
- Keep the back knee on the floor (Low Lunge version) for more stability
- Place the bottom hand on a block outside the front foot instead of using the elbow hook
- Keep arms in prayer position rather than extending them if balance is challenging
Cautions
- Avoid with herniated disc or acute spinal injury
- Use caution with low blood pressure; come out of the pose slowly
- Not recommended with chronic headaches aggravated by twists