Bound Seated Twist

サンスクリット語: Baddha Ardha Matsyendrasana
難易度: Intermediate
カテゴリ: Twist

利点

Deeper twist than standard Ardha Matsyendrasana. 改善する spinal mobility.

ステップ

  1. From Ardha Matsyendrasana
  2. Wrap right arm around left knee fully
  3. Clasp right hand with left from behind
  4. Lean back slightly
  5. Breathe and relax
  6. Hold 30–60 seconds

ヒント

The binding provides leverage for a deeper twist.

よくある質問

What if I cannot clasp my hands?
Use a strap around your hands to bridge the gap. This still provides benefits.

🏋️ ヨガの進捗を記録

BJJ Appで毎日のヨガ練習を記録し、柔軟性の向上を追跡します。

ヨガを始める

ヨガプロップを購入

▶ Video Tutorials

Watch step-by-step demonstrations on YouTube.

▶ Watch on YouTube