반달 자세
Ardha Chandrasana
AR-dah chahn-DRAHS-ah-nah
고관절을 열고 서 있는 다리를 강화하는 도전적인 균형 자세입니다.
하는 방법 반달 자세
- 삼각 자세에서 앞무릎을 구부린다
- 체중을 앞발로 옮긴다
- 뒷다리를 바닥과 평행하게 들어올린다
- 아래 손을 바닥이나 블록에 놓는다
- 위쪽 팔을 천장으로 뻗어 고관절과 가슴을 연다
Benefits
- Strengthens the ankles, legs, and core
- Opens the hips, chest, and shoulders
- Improves balance, coordination, and proprioception
- Stretches the hamstrings, calves, and groin
- Builds mental focus and spatial awareness
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the distance to the floor
- Practice with your back against a wall for support and alignment feedback
- Keep the top hand on your hip instead of reaching overhead for more stability
Cautions
- Avoid if you have a recent ankle or knee injury on the standing leg
- Use caution with low blood pressure; come out of the pose slowly
- Those with neck problems should keep the gaze neutral or downward