杖のポーズ

Dandasana

dahn-DAH-sah-nah

姿勢への意識を高めるすべての座位ポーズの基盤です。

やり方 杖のポーズ

1. 脚をまっすぐ前に伸ばして座る
2. 足を立てる
3. 手を腰の横の床に押しつける
4. 太ももを引き締める
5. 背骨を伸ばし頭頂を引き上げる

Benefits

• Strengthens the back muscles that support upright posture
• Stretches the hamstrings and calves
• Builds core engagement and postural awareness
• Improves alignment of the pelvis and spine
• Provides the foundation for all seated forward folds and twists

Muscles Engaged

Modifications

• Sit on a folded blanket or bolster to elevate the hips and tilt the pelvis forward
• Bend the knees slightly if hamstrings are very tight
• Place a rolled blanket under the knees for support if the legs cannot fully straighten

Cautions

• Avoid sitting flat on the floor if you have a posterior pelvic tilt; use a blanket
• Use caution with wrist pain when pressing into the floor
• Those with herniated discs may need to modify by bending the knees slightly

このポーズの名前は？クイズに挑戦