上向きの犬のポーズ
Urdhva Mukha Svanasana
OORD-vah MOO-kah shvah-NAH-sah-nah
胸を開き腕を強化するパワフルな後屈です。
やり方 上向きの犬のポーズ
- うつ伏せの状態から手を肋骨の横に置く
- 手で押して腕をまっすぐ伸ばす
- 胸と太ももを床から持ち上げる
- 手と足の甲だけがマットに触れる
- 肩を後ろに引き前方またはやや上を見る
Benefits
- Strengthens the arms, wrists, and spine
- Opens the chest, shoulders, and lungs
- Stretches the abdominal muscles and hip flexors
- Improves posture by counteracting forward rounding
- Energizes the body and helps relieve mild fatigue
Muscles Engaged
Modifications
- Keep a slight bend in the elbows if the full arm extension causes lower back compression
- Use Cobra Pose as a gentler alternative while building strength
- Place blocks under the hands to elevate the wrists and reduce pressure
Cautions
- Avoid with carpal tunnel syndrome or wrist injuries
- Not recommended during pregnancy
- Use caution with lower back sensitivity; use Cobra as an alternative