반딧불이 자세
Tittibhasana
tit-tee-BAH-sah-nah
유연성과 근력을 필요로 하는 도전적인 팔 균형 자세입니다.
하는 방법 반딧불이 자세
- 스쿼트 자세에서 팔을 다리 뒤로 통과시킨다
- 발뒤꿈치 뒤쪽 바닥에 손을 놓는다
- 체중을 손으로 옮긴다
- 다리를 양옆으로 곧게 뻗는다
- 엉덩이를 들어올리고 발뒤꿈치를 통해 뻗는다
Benefits
- Strengthens the arms, wrists, and shoulders
- Builds deep core strength and hip flexor engagement
- Stretches the inner thighs and hamstrings
- Improves balance, coordination, and body awareness
- Develops confidence and mental focus
Muscles Engaged
Modifications
- Place blocks under the hands to give extra height and make the lift easier
- Keep the knees slightly bent while building the strength to straighten them
- Practice the arm position and weight shift without fully lifting off the floor
Cautions
- Avoid with wrist, elbow, or shoulder injuries
- Not recommended with acute lower back conditions
- Use caution with hamstring tears or groin strains