활 자세
Dhanurasana
dah-noo-RAH-sah-nah
가슴을 열고 자세를 개선하는 역동적인 후굴입니다.
하는 방법 활 자세
- 엎드려 눕는다
- 무릎을 구부리고 뒤로 손을 뻗어 발목을 잡는다
- 숨을 마시며 손 쪽으로 발을 차올린다
- 동시에 가슴을 들어올려 활 모양을 만든다
- 무릎을 골반 너비로 유지한다
Benefits
- Opens the chest, shoulders, and entire front body
- Strengthens the back muscles, glutes, and hamstrings
- Stretches the hip flexors, quadriceps, and abdominals
- Stimulates the abdominal organs and improves digestion
- Energizes the body and helps combat fatigue
Muscles Engaged
Modifications
- Use a yoga strap looped around the ankles if you cannot reach your feet
- Lift only the chest (keeping thighs down) or only the legs for a gentler variation
- Practice Half Bow by holding one ankle at a time to build strength gradually
Cautions
- Avoid with serious lower back, neck, or shoulder injuries
- Not recommended during pregnancy
- Use caution with high or low blood pressure