행복한 아기 자세
Ananda Balasana
ah-NAHN-dah bah-LAH-sah-nah
허리를 풀어주고 고관절을 열어주는 놀이하듯 하는 자세입니다.
하는 방법 행복한 아기 자세
- 등을 대고 눕는다
- 양 무릎을 겨드랑이 쪽으로 당긴다
- 발 바깥쪽을 잡는다
- 무릎을 갈비뼈 옆 바닥 쪽으로 부드럽게 당긴다
- 허리를 매트에 붙인 채 기분 좋으면 좌우로 흔든다
Benefits
- Opens the hips, inner groin, and inner thighs
- Releases and decompresses the lower back and sacrum
- Calms the brain and helps relieve stress and fatigue
- Gently stretches the hamstrings
- Massages the spine when rocking side to side
Muscles Engaged
Modifications
- Hold behind the knees or use a strap around each foot if you cannot reach your feet
- Practice one leg at a time if both legs at once is too intense
- Place a folded blanket under the head for neck support
Cautions
- Avoid with a knee injury; hold behind the knees instead of the feet
- Use caution during pregnancy; use a wider stance and reduce depth
- Those with neck injuries should keep the head on the floor