車輪のポーズ
Urdhva Dhanurasana
OORD-vah dah-noo-RAH-sah-nah
前面全体を開く深くエネルギッシュな後屈です。
やり方 車輪のポーズ
- 仰向けに寝て膝を曲げ足を床に平らにつける
- 手を耳の横に指が肩の方を向くように置く
- 手と足で押して完全なアーチに持ち上がる
- できる限り腕と脚をまっすぐ伸ばす
- 頭を自然に下げる
Benefits
- Opens the chest, shoulders, and entire front body
- Strengthens the arms, wrists, legs, and spine
- Stimulates the thyroid and pituitary glands
- Increases energy and counteracts fatigue
- Improves spinal flexibility and posture
Muscles Engaged
Modifications
- Use Bridge Pose as a preparation and alternative while building strength and flexibility
- Place blocks against a wall under the hands to reduce wrist extension
- Practice pushing up onto the crown of the head first to build arm strength before fully extending
Cautions
- Avoid with serious back injuries, carpal tunnel, or wrist problems
- Not recommended with uncontrolled high blood pressure or heart conditions
- Use caution with shoulder impingement or rotator cuff injuries