나비 자세
Baddha Konasana
BAH-dah koh-NAH-sah-nah
안쪽 허벅지와 사타구니를 스트레칭하는, 사무직에게 좋은 고관절 열기 자세입니다.
하는 방법 나비 자세
- 발바닥을 맞대고 앉는다
- 무릎을 양옆으로 벌린다
- 발목이나 발을 잡는다
- 등을 곧게 세워 앉는다
- 팔꿈치로 부드럽게 무릎을 바닥 쪽으로 누른다
Benefits
- Opens the hips and stretches the inner thighs and groin
- Stimulates the abdominal organs, kidneys, and bladder
- Relieves mild depression, anxiety, and fatigue
- Improves circulation to the pelvic region
- Prepares the hips for seated meditation
Muscles Engaged
Modifications
- Place blocks or folded blankets under each knee for support if the stretch is too intense
- Sit on a folded blanket to elevate the hips and allow the knees to drop more easily
- Lean against a wall for back support during longer holds
Cautions
- Avoid with groin or knee injuries; do not force the knees down
- Use caution with sciatica; keep the spine upright rather than folding forward
- Those with sacroiliac joint issues should practice gently