물고기 자세
Matsyasana
maht-see-AH-sah-nah
가슴과 목을 스트레칭하는 가슴 열기 후굴입니다.
하는 방법 물고기 자세
- 등을 대고 누워 다리를 뻗는다
- 손바닥을 아래로 하여 손을 엉덩이 아래에 넣는다
- 팔뚝으로 밀어 가슴을 들어올린다
- 머리를 뒤로 젖혀 정수리를 바닥에 댄다
- 다리를 활성화하고 가슴으로 호흡한다
Benefits
- Opens the chest, throat, and front of the shoulders
- Stimulates the thyroid and parathyroid glands
- Stretches the intercostal muscles and improves breathing capacity
- Strengthens the upper back and neck extensors
- Counterbalances Shoulder Stand and forward folds
Muscles Engaged
Modifications
- Place a block under the upper back (between the shoulder blades) for a supported version
- Keep the head lifted instead of resting it on the floor if the neck is sensitive
- Bend the knees and place the feet flat on the floor for more lower back support
Cautions
- Avoid with serious neck injuries or cervical spine problems
- Use caution with high or low blood pressure
- Not recommended with chronic migraines