비튼 삼각 자세
Parivrtta Trikonasana
par-ee-VRIT-tah tree-koh-NAH-sah-nah
균형과 척추 회전 및 디톡스를 결합한 깊은 비틀기 자세입니다.
하는 방법 비튼 삼각 자세
- 앞발을 앞에 둔 앞뒤 스탠스를 취한다
- 앞다리 위로 상체를 접는다
- 앞발 바깥쪽에 반대 손을 놓는다
- 상체를 하늘 쪽으로 비틀어 연다
- 위쪽 팔을 위로 뻗고 양다리를 곧게 유지한다
Benefits
- Deeply stretches the hamstrings, IT band, and calves
- Strengthens and tones the obliques and back muscles
- Improves spinal rotation and thoracic mobility
- Stimulates the abdominal organs and aids digestion
- Enhances balance and proprioception
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the depth of the fold and maintain spinal length
- Shorten your stance for better balance and a less intense twist
- Keep the back heel lifted (as in a high lunge stance) if grounding it is difficult
Cautions
- Avoid with herniated disc or acute lower back injury
- Use caution with low blood pressure; come out of the pose slowly
- Not recommended if you have chronic migraines triggered by inversions or twists