비튼 반달 자세
Parivrtta Ardha Chandrasana
par-ee-VRIT-tah AR-dah chahn-DRAHS-ah-nah
안정성과 척추 가동성을 시험하는 비틀기 균형 자세입니다.
하는 방법 비튼 반달 자세
- 반달 자세에서 골반을 바닥 쪽으로 맞춘다
- 상체를 비튼다
- 반대 손을 바닥에 놓는다
- 다른 팔을 천장으로 뻗는다
- 들어올린 다리를 강하게 유지하고 바닥과 평행하게 한다
Benefits
- Improves balance, coordination, and spatial awareness
- Strengthens the standing leg, core, and back muscles
- Develops spinal rotation and thoracic mobility
- Stimulates the abdominal organs and aids digestion
- Builds mental focus and determination
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the distance to the floor
- Keep the top hand on the hip instead of reaching overhead
- Practice with the lifted foot pressing into a wall for balance support
Cautions
- Avoid with acute spinal injuries or disc problems
- Use caution with low blood pressure or vertigo
- Not recommended with chronic neck injuries