낙타 자세
Ustrasana
oosh-TRAH-sah-nah
전면 전체와 하트 센터를 열어주는 깊은 후굴입니다.
하는 방법 낙타 자세
- 무릎을 골반 너비로 벌려 꿇어앉는다
- 발가락을 세우거나 발등을 바닥에 댄다
- 손을 허리 뒤에 놓는다
- 가슴을 천장 쪽으로 들어올린다
- 여유가 있으면 뒤로 손을 뻗어 발뒤꿈치를 잡는다
Benefits
- Opens the chest, shoulders, and entire front body
- Stretches the hip flexors, abdomen, and quadriceps
- Strengthens the back muscles and glutes
- Stimulates the thyroid and improves respiratory capacity
- Can help relieve mild anxiety and fatigue
Muscles Engaged
Modifications
- Keep hands on the lower back for support instead of reaching for the heels
- Place blocks beside the ankles (on their highest setting) to bring the heels closer to the hands
- Tuck the toes under to elevate the heels and make them easier to reach
Cautions
- Avoid with serious lower back or neck injuries
- Use caution with high or low blood pressure
- Not recommended with chronic migraines triggered by neck extension