三角のポーズ

Trikonasana

tree-koh-NAH-sah-nah

全身を同時にストレッチし強化する基本ポーズです。

やり方 三角のポーズ

1. 足を約120cm開いてワイドスタンスをとる
2. 前脚をまっすぐ伸ばす
3. 上体を前脚の方へ倒す
4. 下の手をすね・足首・床に置く
5. 上の腕を天井に向かって伸ばす

Benefits

• Stretches the hamstrings, hips, and groin
• Strengthens the thighs, knees, and ankles
• Opens the chest and shoulders
• Stimulates the abdominal organs and improves digestion
• Relieves stress and can help alleviate back pain

Muscles Engaged

Modifications

• Place your bottom hand on a block instead of the floor to maintain chest openness
• Shorten your stance if you feel unstable or the stretch is too intense
• Practice with your back against a wall for alignment guidance

Cautions

• Avoid looking upward if you have neck problems; keep the gaze neutral or downward
• Use caution with low blood pressure; come out of the pose slowly
• Those with a herniated disc should avoid deep lateral flexion

このポーズの名前は？クイズに挑戦