다리 자세
Setu Bandhasana
SAY-too bahn-DAHS-ah-nah
가슴을 열고 다리를 강화하는 활력을 주는 후굴 자세입니다.
하는 방법 다리 자세
- 등을 대고 누워 무릎을 구부린다
- 발을 골반 너비로 벌려 바닥에 평평하게 놓는다
- 발로 밀어 엉덩이를 천장 쪽으로 들어올린다
- 등 아래에서 양손을 깍지 낀다
- 허벅지를 나란히 유지하고 가슴을 턱 쪽으로 끌어올린다
Benefits
- Strengthens the glutes, hamstrings, and lower back
- Opens the chest, shoulders, and hip flexors
- Stimulates the thyroid and improves metabolism
- Reduces anxiety, fatigue, and mild depression
- Improves spinal mobility and flexibility
Muscles Engaged
Modifications
- Place a block under the sacrum at any height for a supported, restorative variation
- Keep arms by your sides if interlacing the hands strains the shoulders
- Place a block between the thighs to keep the legs parallel and engage the inner thighs
Cautions
- Avoid with neck injuries; do not turn the head while in the pose
- Use caution with shoulder injuries when clasping the hands
- Those with knee pain should check that feet placement is comfortable