花輪のポーズ
Malasana
mah-LAH-sah-nah
股関節を開き足首の柔軟性を高める深いスクワットです。
やり方 花輪のポーズ
- 足を腰幅より広く開きつま先を外に向けて立つ
- 腰を床に向かって沈めスクワットする
- かかとを地面につける（必要ならブランケットを使う）
- 胸の前で合掌する
- 肘でやさしく膝を外に押す
Benefits
- Opens the hips, groin, and inner thighs
- Improves ankle mobility and flexibility
- Strengthens the lower back and core
- Stimulates digestion and tones the pelvic floor
- Builds functional squat mobility for daily life
Muscles Engaged
Modifications
- Place a folded blanket under the heels if they do not reach the floor
- Sit on a block or bolster placed between the feet for support
- Hold onto a door frame or sturdy furniture for balance while building flexibility
Cautions
- Avoid with acute knee or ankle injuries
- Use caution with lower back problems; keep the spine upright
- Not recommended if you have a recently injured groin or inner thigh