ねじった三角のポーズ
Parivrtta Trikonasana
par-ee-VRIT-tah tree-koh-NAH-sah-nah
バランスと脊柱の回旋およびデトックスを組み合わせた深いツイストポーズです。
やり方 ねじった三角のポーズ
- 前足を前にした前後のスタンスをとる
- 前脚の上に前屈する
- 前足の外側に反対の手を置く
- 上体を空に向かってねじり開く
- 上の腕を上に伸ばし両脚をまっすぐ保つ
Benefits
- Deeply stretches the hamstrings, IT band, and calves
- Strengthens and tones the obliques and back muscles
- Improves spinal rotation and thoracic mobility
- Stimulates the abdominal organs and aids digestion
- Enhances balance and proprioception
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the depth of the fold and maintain spinal length
- Shorten your stance for better balance and a less intense twist
- Keep the back heel lifted (as in a high lunge stance) if grounding it is difficult
Cautions
- Avoid with herniated disc or acute lower back injury
- Use caution with low blood pressure; come out of the pose slowly
- Not recommended if you have chronic migraines triggered by inversions or twists