반 전굴 자세
Ardha Uttanasana
AR-dah oo-tah-NAH-sah-nah
척추를 길게 늘이고 등을 강화하는 연결 자세입니다.
하는 방법 반 전굴 자세
- 전굴 자세에서 상체를 반쯤 들어올린다
- 등을 평평하게 하여 척추를 바닥과 수평으로 만든다
- 손끝을 정강이 또는 바닥에 놓는다
- 시선을 약간 앞으로 향한다
- 코어를 조이고 꼬리뼈에서 정수리까지 길게 늘린다
Benefits
- Strengthens the back extensors and improves spinal awareness
- Stretches the hamstrings while maintaining spinal integrity
- Improves posture by training the muscles that support a flat back
- Builds core engagement and stability
- Prepares the body for deeper forward folds
Muscles Engaged
Modifications
- Place hands on blocks to bring the floor closer if your hamstrings are tight
- Bend your knees slightly to maintain the flat-back position without rounding
- Use a wall in front of you and press hands into the wall at hip height for support
Cautions
- Avoid if you have an acute lower back injury; stay in the full fold instead
- Use caution with neck injuries; keep the gaze down rather than forward