スフィンクスのポーズ
Salamba Bhujangasana
sah-LOM-bah boo-jahn-GAH-sah-nah
コブラより負荷が少なく背骨を強化し胸を開くやさしい後屈です。
やり方 スフィンクスのポーズ
- うつ伏せになり脚を伸ばす
- 前腕を床に置き肘を肩の真下にする
- 前腕で押して胸を持ち上げる
- 肩を耳から離しリラックスさせる
- 前方を見つめ深く呼吸する
Benefits
- Strengthens the spine and back muscles
- Opens the chest, lungs, and shoulders
- Helps restore the natural lumbar curve
- Soothes the nervous system and relieves stress
- Stretches the abdominal muscles gently
Muscles Engaged
Modifications
- Place a folded blanket under the forearms for extra comfort
- Move the elbows slightly forward of the shoulders to reduce the backbend intensity
- Place a bolster under the chest for a fully supported, restorative variation
Cautions
- Avoid with acute back injuries or recent spinal surgery
- Not recommended during pregnancy
- Use caution with headaches; the pose may increase or relieve them depending on the cause