立位前屈
Uttanasana
oo-tah-NAH-sah-nah
背面全体をストレッチし緊張をほぐす鎮静効果のある前屈です。
やり方 立位前屈
- 足を腰幅に開いて立つ
- 股関節から折り曲げ上体を脚の方に倒す
- 頭の重みで自然に下げる
- 腰を守るために必要に応じて膝を曲げる
- 反対側の肘をつかむか手を床に置く
Benefits
- Deeply stretches the hamstrings, calves, and lower back
- Calms the brain and helps relieve stress and mild depression
- Stimulates the liver and kidneys
- Reduces fatigue and anxiety
- Can help relieve tension headaches
Muscles Engaged
Modifications
- Bend your knees generously to take pressure off the lower back and hamstrings
- Place your hands on blocks if they do not reach the floor comfortably
- Hold opposite elbows and sway gently for a more restorative variation (Ragdoll)
Cautions
- Avoid deep forward folds with a herniated disc or acute lower back injury
- Rise slowly to avoid dizziness if you have low blood pressure
- Use caution during later stages of pregnancy