바퀴 자세
Urdhva Dhanurasana
OORD-vah dah-noo-RAH-sah-nah
전면 전체를 여는 깊고 에너지 넘치는 후굴입니다.
하는 방법 바퀴 자세
- 등을 대고 누워 무릎을 구부리고 발을 바닥에 평평히 놓는다
- 손을 귀 옆에 손가락이 어깨를 향하게 놓는다
- 손과 발로 밀어 완전한 아치로 들어올린다
- 가능한 한 팔과 다리를 곧게 편다
- 머리를 자연스럽게 내려놓는다
Benefits
- Opens the chest, shoulders, and entire front body
- Strengthens the arms, wrists, legs, and spine
- Stimulates the thyroid and pituitary glands
- Increases energy and counteracts fatigue
- Improves spinal flexibility and posture
Muscles Engaged
Modifications
- Use Bridge Pose as a preparation and alternative while building strength and flexibility
- Place blocks against a wall under the hands to reduce wrist extension
- Practice pushing up onto the crown of the head first to build arm strength before fully extending
Cautions
- Avoid with serious back injuries, carpal tunnel, or wrist problems
- Not recommended with uncontrolled high blood pressure or heart conditions
- Use caution with shoulder impingement or rotator cuff injuries