비튼 옆으로 뻗은 자세
Parivrtta Parsvakonasana
par-ee-VRIT-tah parsh-vah-koh-NAH-sah-nah
균형을 시험하고 장기를 디톡스하는 강렬한 비틀기 런지입니다.
하는 방법 비튼 옆으로 뻗은 자세
- 런지 자세에서 반대쪽 팔꿈치를 앞무릎 바깥에 건다
- 손바닥을 맞대어 합장한다
- 손을 강하게 밀어 비틀기를 깊게 한다
- 뒷다리를 힘 있게 곧게 유지한다
- 천장을 올려다본다
Benefits
- Deeply strengthens the quadriceps, glutes, and core
- Improves spinal rotation and thoracic mobility
- Stimulates the abdominal organs and aids digestion
- Builds balance and coordination under complex alignment demands
- Stretches the groin, spine, and chest
Muscles Engaged
Modifications
- Keep the back knee on the floor (Low Lunge version) for more stability
- Place the bottom hand on a block outside the front foot instead of using the elbow hook
- Keep arms in prayer position rather than extending them if balance is challenging
Cautions
- Avoid with herniated disc or acute spinal injury
- Use caution with low blood pressure; come out of the pose slowly
- Not recommended with chronic headaches aggravated by twists