편안한 자세

Sukhasana

soo-KAH-sah-nah

명상과 호흡 수련에 적합한 편안한 양반다리 자세입니다.

하는 방법 편안한 자세

1. 양반다리로 앉는다
2. 각 발을 반대쪽 무릎 아래에 놓는다
3. 손을 무릎 위에 얹는다
4. 척추를 길게 세운다
5. 어깨 힘을 뺀다(고관절이 뻣뻣하면 방석을 사용한다)

Benefits

• Opens the hips and stretches the knees and ankles
• Strengthens the back muscles that maintain upright posture
• Calms the mind and reduces stress and anxiety
• Provides a stable base for meditation and pranayama
• Promotes a sense of inner peace and grounding

Muscles Engaged

Modifications

• Sit on a folded blanket, bolster, or meditation cushion to elevate the hips above the knees
• Place blocks or rolled blankets under the knees for support if they are far from the floor
• Sit against a wall for back support if maintaining a tall spine is challenging

Cautions

• Avoid if you have a knee injury that prevents cross-legged sitting
• Use caution with chronic hip tightness; elevate the hips on a cushion
• Those with sciatica may find this position aggravating

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