지팡이 자세
Dandasana
dahn-DAH-sah-nah
자세 인식을 키우는 모든 앉아서 하는 자세의 기초입니다.
하는 방법 지팡이 자세
- 다리를 앞으로 곧게 뻗고 앉는다
- 발을 세운다
- 손을 엉덩이 옆 바닥에 짚는다
- 허벅지를 조인다
- 척추를 세우고 정수리를 높이 끌어올린다
Benefits
- Strengthens the back muscles that support upright posture
- Stretches the hamstrings and calves
- Builds core engagement and postural awareness
- Improves alignment of the pelvis and spine
- Provides the foundation for all seated forward folds and twists
Muscles Engaged
Modifications
- Sit on a folded blanket or bolster to elevate the hips and tilt the pelvis forward
- Bend the knees slightly if hamstrings are very tight
- Place a rolled blanket under the knees for support if the legs cannot fully straighten
Cautions
- Avoid sitting flat on the floor if you have a posterior pelvic tilt; use a blanket
- Use caution with wrist pain when pressing into the floor
- Those with herniated discs may need to modify by bending the knees slightly