座位前屈
Paschimottanasana
pah-shee-moh-tah-NAH-sah-nah
背面全体を強くストレッチし心を落ち着かせストレスを解消するポーズです。
やり方 座位前屈
- 脚を前にまっすぐ伸ばし足を立てて座る
- 息を吸って背骨を伸ばす
- 息を吐きながら股関節から前に倒れる
- 足・足首・すねに向かって手を伸ばす
- 背中を丸めるよりも背骨を長く保つ
Benefits
- Deeply stretches the hamstrings, calves, and spinal erectors
- Calms the nervous system and relieves stress
- Stimulates the liver, kidneys, and digestive organs
- Soothes headaches and reduces anxiety
- Promotes introspection and mental quietude
Muscles Engaged
Modifications
- Loop a strap around the soles of your feet and hold the ends to maintain a long spine
- Sit on a folded blanket to tilt the pelvis forward and make the fold more accessible
- Bend your knees slightly to reduce strain on tight hamstrings and the lower back
Cautions
- Avoid with a herniated disc or acute lower back injury
- Use caution if you have hamstring tears; bend the knees
- Not recommended with diarrhea or asthma in an active episode