메뚜기 자세
Salabhasana
shah-lah-BAH-sah-nah
둔근과 다리를 포함한 뒷면 전체를 강화하는 엎드린 후굴입니다.
하는 방법 메뚜기 자세
- 엎드려 팔을 몸 옆에 놓는다
- 손바닥을 아래로 향한다
- 숨을 마시며 머리, 가슴, 팔, 다리를 동시에 들어올린다
- 손끝과 발끝을 멀리 뻗는다
- 목을 보호하기 위해 시선을 아래로 향한다
Benefits
- Strengthens the back muscles, glutes, and hamstrings
- Improves posture by targeting the posterior chain
- Stretches the chest, shoulders, and abdomen
- Stimulates the abdominal organs and improves digestion
- Builds the back strength needed for deeper backbends
Muscles Engaged
Modifications
- Lift only the chest and arms (keeping legs on the floor) for a gentler variation
- Lift only the legs (keeping chest on the floor) to isolate the lower body
- Place a folded blanket under the pelvis for extra support and comfort
Cautions
- Avoid with acute back injuries or herniated discs
- Not recommended during pregnancy
- Use caution with neck injuries; keep the gaze down