물구나무서기
Adho Mukha Vrksasana
AH-doh MOO-kah vrik-SHAH-sah-nah
전신 근력과 용기를 기르는 강력한 팔 균형 자세입니다.
하는 방법 물구나무서기
- 벽을 향해 아래를 향한 개 자세를 취한다
- 발을 손 쪽으로 걸어온다
- 한 다리를 차올리고 다른 다리를 따라 올린다
- 엉덩이를 어깨 위에, 어깨를 손목 위에 쌓는다
- 코어를 조이고 발뒤꿈치를 통해 뻗는다
Benefits
- Strengthens the shoulders, arms, wrists, and core
- Builds full-body coordination and balance
- Increases blood flow to the brain and energizes the body
- Develops mental focus, confidence, and courage
- Improves proprioception and spatial awareness
Muscles Engaged
Modifications
- Practice at a wall to build confidence and learn alignment
- Use L-shaped Handstand (feet on the wall, body at 90 degrees) to build shoulder strength
- Practice kick-ups without fully inverting to develop the movement pattern
Cautions
- Avoid with wrist, shoulder, or neck injuries
- Not recommended with uncontrolled high blood pressure or glaucoma
- Use caution with heart conditions or during menstruation