桥式
Setu Bandhasana
SAY-too bahn-DAHS-ah-nah
一个恢复活力的后弯体式，打开胸腔并强化腿部。
如何做 桥式
- 仰卧，双膝弯曲
- 双脚与髋同宽，脚掌平放地面
- 通过双脚向下推，将臀部抬向天花板
- 双手在身体下方交握
- 大腿保持平行，胸腔向下巴方向抬升
Benefits
- Strengthens the glutes, hamstrings, and lower back
- Opens the chest, shoulders, and hip flexors
- Stimulates the thyroid and improves metabolism
- Reduces anxiety, fatigue, and mild depression
- Improves spinal mobility and flexibility
Muscles Engaged
Modifications
- Place a block under the sacrum at any height for a supported, restorative variation
- Keep arms by your sides if interlacing the hands strains the shoulders
- Place a block between the thighs to keep the legs parallel and engage the inner thighs
Cautions
- Avoid with neck injuries; do not turn the head while in the pose
- Use caution with shoulder injuries when clasping the hands
- Those with knee pain should check that feet placement is comfortable