婴儿式
Balasana
bah-LAH-sah-nah
一个休息体式，轻柔拉伸背部并安抚心灵。
如何做 婴儿式
- 跪在地面上，大脚趾相触
- 臀部坐回脚跟
- 向前折叠，额头放在垫面上
- 双臂向前伸展或放在身体两侧
- 深呼吸至下背部
Benefits
- Gently stretches the hips, thighs, and ankles
- Calms the brain and helps relieve stress and fatigue
- Releases tension in the back, shoulders, and neck
- Encourages deep, diaphragmatic breathing
- Provides a safe resting position during active practice
Muscles Engaged
Modifications
- Place a bolster or pillow under your torso for a more supported, restorative hold
- Put a folded blanket between your thighs and calves if your knees are sensitive
- Rest your forehead on stacked fists or a block if it does not comfortably reach the floor
Cautions
- Avoid if you have a knee injury that prevents deep flexion
- Use caution with ankle injuries; place a rolled towel under the ankles
- Not recommended during pregnancy in the narrow-knee version; use wide knees instead