開脚の立位前屈
Prasarita Padottanasana
prah-sah-REE-tah pah-doh-tah-NAH-sah-nah
内脚をストレッチし心を落ち着かせる穏やかな逆転ポーズです。
やり方 開脚の立位前屈
- 足を大きく開きつま先を前に向けて立つ
- 股関節から折り曲げる
- 背骨を長く保ったまま前屈する
- 手を肩の下または足の間の床に置く
- 頭の重みで自然に下げる
Benefits
- Stretches the inner legs, hamstrings, and spine
- Strengthens the feet, ankles, and legs
- Calms the brain and relieves mild headaches
- Promotes blood flow to the head and upper body
- Tones the abdominal organs
Muscles Engaged
Modifications
- Place a block under the hands or head if the floor is not accessible
- Bend the knees to protect the hamstrings and lower back
- Use hands on shins or a chair seat for a less deep variation
Cautions
- Avoid with lower back injuries; keep the fold shallow or bend the knees
- Use caution with low blood pressure; rise slowly to avoid dizziness
- Not recommended with unmanaged high blood pressure due to the inversion