戦士のポーズII
Virabhadrasana II
veer-ah-bah-DRAHS-ah-nah
股関節を開きながら持久力と精神的なスタミナを養う象徴的なポーズです。
やり方 戦士のポーズII
- 足を約120cm開いてワイドスタンスをとる
- 前足をまっすぐ前に向け後ろ足をマットの短辺と平行にする
- 前膝を足首の上まで曲げる
- 両腕を肩の高さで左右に伸ばす
- 前の指先の方向を見つめる
Benefits
- Strengthens the quadriceps, hamstrings, and glutes
- Opens the hips, groin, and chest
- Builds muscular endurance and mental stamina
- Improves concentration and steady breathing under effort
- Tones the abdominal organs
Muscles Engaged
Modifications
- Shorten your stance to reduce intensity on the front knee and hip
- Rest your front forearm on your thigh if shoulders fatigue quickly
- Practice against a wall for alignment feedback and support
Cautions
- Avoid deep knee bending with acute knee injuries; reduce the bend
- Use caution with neck problems; keep the gaze forward instead of over the fingers
- Those with high blood pressure should hold for shorter durations