弓式

Dhanurasana

dah-noo-RAH-sah-nah

充满活力的后弯体式，打开胸腔并改善姿势。

如何做 弓式

1. 俯卧
2. 弯曲双膝，向后伸手抓住脚踝
3. 吸气时双脚蹬入双手
4. 同时抬起胸腔，形成弓形
5. 膝盖保持与髋同宽

Benefits

• Opens the chest, shoulders, and entire front body
• Strengthens the back muscles, glutes, and hamstrings
• Stretches the hip flexors, quadriceps, and abdominals
• Stimulates the abdominal organs and improves digestion
• Energizes the body and helps combat fatigue

Muscles Engaged

Modifications

• Use a yoga strap looped around the ankles if you cannot reach your feet
• Lift only the chest (keeping thighs down) or only the legs for a gentler variation
• Practice Half Bow by holding one ankle at a time to build strength gradually

Cautions

• Avoid with serious lower back, neck, or shoulder injuries
• Not recommended during pregnancy
• Use caution with high or low blood pressure

你能说出这个体式的名字吗？来玩测验