テーブルトップのポーズ
Bharmanasana
bar-mah-NAH-sah-nah
多くのヨガシークエンスの基盤となるニュートラルな開始姿勢です。
やり方 テーブルトップのポーズ
- 四つん這いになる
- 手首を肩の真下に置く
- 膝を腰の真下に置く
- 指を大きく開く
- 背骨をニュートラルに保ち反らせたり丸めたりしない
Benefits
- Builds awareness of neutral spinal alignment
- Strengthens the wrists, arms, and shoulders
- Provides a stable starting position for many transitions
- Gently engages the core muscles
- Serves as a resting point during floor-based sequences
Muscles Engaged
Modifications
- Place a folded blanket under the knees for cushioning on hard floors
- Use fists or place forearms on the floor if wrists are sensitive
- Place a yoga block between the hands for wrist alignment awareness
Cautions
- Avoid prolonged holds if you have wrist pain or carpal tunnel syndrome
- Use caution with knee sensitivity; pad the knees with a blanket
- Those with shoulder injuries should reduce the time spent bearing weight