戦士のポーズI
Virabhadrasana I
veer-ah-bah-DRAHS-ah-nah
体力と持久力をつけ決意を育む力強い立位ポーズです。
やり方 戦士のポーズI
- 片足を後ろに引きランジの姿勢をとる
- 後ろ足を45度の角度に開く
- 骨盤を正面に向ける
- 前膝を90度に曲げ足首の上に揃える
- 両腕を頭上に伸ばし後ろ足でしっかり踏む
Benefits
- Strengthens the quadriceps, glutes, and ankles
- Stretches the hip flexors, chest, and shoulders
- Builds stamina and physical endurance
- Improves focus, balance, and stability
- Energizes the entire body
Muscles Engaged
Modifications
- Shorten your stance if you have difficulty squaring the hips or balancing
- Keep hands on hips or at heart center to reduce shoulder strain
- Place a folded blanket under the back heel if it lifts off the floor
Cautions
- Avoid with high blood pressure; keep arms at heart center instead of overhead
- Use caution with knee injuries; do not bend the front knee past 90 degrees
- Those with shoulder injuries should keep hands on hips or at heart center