仰向けのねじりのポーズ
Supta Matsyendrasana
SOOP-tah maht-see-en-DRAHS-ah-nah
背骨をリリースしリラクゼーションを促す心地よい仰向けのツイストです。
やり方 仰向けのねじりのポーズ
- 仰向けに寝る
- 片膝を胸に引き寄せる
- 膝を体の反対側に倒す
- 同じ側の腕を横に伸ばしその方向を見る
- 両肩を床につけたまま保つ
Benefits
- Releases tension in the lower back and spine
- Stretches the outer hips, glutes, and chest
- Improves spinal rotation and mobility
- Calms the nervous system and promotes relaxation
- Aids digestion by gently massaging the abdominal organs
Muscles Engaged
Modifications
- Place a bolster or pillow between the knees for support
- Keep both knees together and drop them to one side for a gentler twist
- Place a block under the dropped knee if it does not reach the floor
Cautions
- Avoid with acute disc herniation or severe lower back pain
- Use caution during pregnancy; use a bolster between the knees
- Those with sacroiliac joint dysfunction should keep the twist gentle