幻椅式
Utkatasana
oot-kah-TAH-sah-nah
一个充满力量的体式，产生热量和腿部力量，同时拉伸肩部。
如何做 幻椅式
- 双脚并拢或与髋同宽站立
- 屈膝下蹲，仿佛坐在一把无形的椅子上
- 重心放在脚跟上
- 双臂向上伸展，与耳朵平齐
- 保持脊柱延展，胸腔上提
Benefits
- Strengthens the quadriceps, glutes, and ankle stabilizers
- Tones the core and lower back muscles
- Stretches the shoulders and chest
- Builds stamina and mental determination
- Stimulates the heart and diaphragm
Muscles Engaged
Modifications
- Place a block between the thighs and squeeze to engage the inner legs and protect the knees
- Keep arms at heart center or on hips if shoulders are tight or injured
- Practice with your back against a wall to support alignment and build leg strength safely
Cautions
- Avoid with acute knee injuries or chronic knee pain that worsens in flexion
- Use caution with low blood pressure as standing up quickly may cause dizziness
- Not recommended if you have insomnia, as it is an energizing pose