開脚の座位前屈
Upavistha Konasana
oo-pah-VEESH-tah koh-NAH-sah-nah
より深い股関節オープナーの準備となる内ももの強いストレッチです。
やり方 開脚の座位前屈
- 脚を大きく左右に開いて座る
- つま先と膝を天井に向ける
- 手を脚の間を前に歩かせる
- 股関節から背骨を長くして前屈する
- 胸を開いた状態を保つ
Benefits
- Deeply stretches the inner thighs, hamstrings, and groin
- Opens the hips and improves hip flexibility
- Calms the mind and relieves stress
- Stimulates the abdominal organs
- Prepares the body for deeper hip openers and splits
Muscles Engaged
Modifications
- Sit on a folded blanket to tilt the pelvis forward and make the fold more accessible
- Place a bolster lengthwise in front of you and fold over it for a restorative variation
- Reduce the width of the legs if the inner-thigh stretch is too intense
Cautions
- Avoid with groin or inner-thigh tears
- Use caution with lower back injuries; keep the fold shallow
- Not recommended if you have a pulled hamstring