ハガーマガーさんのインスタグラム写真 - (ハガーマガーInstagram)「HOW TO PRACTICE BIRD DOG VARIATION 1. Come to your hands and knees on a Yoga Mat. You may want to place a Yoga Blanket under your knees for extra padding. 2. Extend your right leg straight back, straightening your knee. There’s no need to try to lift the leg above your pelvis. This can actually cause stress in your low back. Let your leg be parallel to the floor. 3. Extend your left arm forward, straightening your elbow. Again, there’s no need to hyperextend your shoulder joint by lifting your hand higher than your torso. 4. Ground firmly through your right palm and left knee, shin and foot, rooting them into your mat. 5. Simultaneously extend the right leg backward and left arm forward, keeping the back of your neck long and drawing your hyoid bone back into the throat. 6. Stay for 3 to 5 deep breaths, continuing to ground the right palm and left knee, shin and foot as you extend the left arm and right leg. 7. Now bend your right knee, pointing your foot toward your head. 8. Reach your left hand back toward or to the foot. It’s okay if you can’t reach your foot. You can still benefit from stretching your left arm back toward your foot. Alternatively, you can come back to all fours and follow the Yoga Strap instructions below. 9. Press your right foot into your left hand to help expand your chest and shoulder. 10. Take 3 to 5 deep breaths in the pose. 11. Return to all fours. Rest here if you like, feeling the effects of the pose. You can also rest in Balasana (Child’s Pose) if you prefer. Practice this Bird Dog Pose variation on the other side.」4月11日 7時10分