피라미드 자세
Parsvottanasana
parsh-voh-tah-NAH-sah-nah
햄스트링을 깊이 스트레칭하면서 균형을 향상시키는 강한 전굴입니다.
하는 방법 피라미드 자세
- 한 발을 약 90cm 앞으로 내딛는다
- 골반을 정면으로 맞춘다
- 양다리를 곧게 유지한다
- 척추를 길게 유지하며 앞다리 위로 접는다
- 양손으로 앞발을 감싸듯 놓는다
Benefits
- Deeply stretches the hamstrings and calves
- Strengthens the legs and improves balance
- Opens the shoulders (especially in reverse prayer variation)
- Calms the brain and improves digestion
- Teaches hip-squaring alignment
Muscles Engaged
Modifications
- Place blocks on either side of the front foot to bring the floor closer
- Bend the front knee slightly if hamstrings are very tight
- Keep hands on hips instead of reverse prayer if shoulders are tight
Cautions
- Avoid with hamstring tears or acute lower back injury
- Use caution with high blood pressure; keep the fold shallow
- Those with balance issues should practice near a wall