サイドランジのポーズ
Skandasana
skahn-DAH-sah-nah
股関節を開き股関節の可動性を高める深い横方向のストレッチです。
やり方 サイドランジのポーズ
- 足を大きく開いて立つ
- 片方の膝を深く曲げる
- もう一方の脚をまっすぐ伸ばしつま先を上に向ける
- 腰を低く沈める
- 合掌するか床に手を置いてサポートする
Benefits
- Deeply stretches the inner thighs, hamstrings, and groin
- Strengthens the bent-leg quadriceps and glutes
- Improves lateral hip mobility and ankle flexibility
- Builds balance and proprioceptive awareness
- Prepares the body for deep squats and hip openers
Muscles Engaged
Modifications
- Place a block under your hands for balance support
- Keep the extended-leg foot flat on the floor if balance is challenging with toes up
- Reduce the depth of the bend in the squatting leg for less intensity
Cautions
- Avoid with groin or inner-thigh tears
- Use caution with knee injuries; do not force the deep bend
- Those with ankle instability should practice with support