전사 자세 II
Virabhadrasana II
veer-ah-bah-DRAHS-ah-nah
고관절을 열면서 지구력과 정신적 스태미나를 길러주는 상징적인 자세입니다.
하는 방법 전사 자세 II
- 발을 약 120cm 넓게 벌려 선다
- 앞발을 정면으로, 뒷발을 매트 짧은 쪽과 평행하게 놓는다
- 앞무릎을 발목 위로 구부린다
- 양팔을 어깨 높이로 양옆에 뻗는다
- 앞쪽 손끝 너머를 응시한다
Benefits
- Strengthens the quadriceps, hamstrings, and glutes
- Opens the hips, groin, and chest
- Builds muscular endurance and mental stamina
- Improves concentration and steady breathing under effort
- Tones the abdominal organs
Muscles Engaged
Modifications
- Shorten your stance to reduce intensity on the front knee and hip
- Rest your front forearm on your thigh if shoulders fatigue quickly
- Practice against a wall for alignment feedback and support
Cautions
- Avoid deep knee bending with acute knee injuries; reduce the bend
- Use caution with neck problems; keep the gaze forward instead of over the fingers
- Those with high blood pressure should hold for shorter durations