骆驼式

Ustrasana

oosh-TRAH-sah-nah

深度后弯，打开整个身体前侧和心轮。

如何做 骆驼式

1. 双膝与髋同宽跪好
2. 脚尖回勾或脚背贴地
3. 双手放在下背部
4. 胸腔向天花板抬起
5. 如果舒适，向后伸手抓住脚跟

Benefits

• Opens the chest, shoulders, and entire front body
• Stretches the hip flexors, abdomen, and quadriceps
• Strengthens the back muscles and glutes
• Stimulates the thyroid and improves respiratory capacity
• Can help relieve mild anxiety and fatigue

Muscles Engaged

Modifications

• Keep hands on the lower back for support instead of reaching for the heels
• Place blocks beside the ankles (on their highest setting) to bring the heels closer to the hands
• Tuck the toes under to elevate the heels and make them easier to reach

Cautions

• Avoid with serious lower back or neck injuries
• Use caution with high or low blood pressure
• Not recommended with chronic migraines triggered by neck extension

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