乌鸦式
Bakasana
bahk-AH-sah-nah
令人兴奋的手臂平衡体式，增强自信和核心力量。
如何做 乌鸦式
- 从深蹲，双手与肩同宽放在地面上
- 将膝盖放在上臂后侧
- 重心向前移
- 双脚离地
- 上背部拱起，目光微微向前看
Benefits
- Strengthens the arms, wrists, and shoulders
- Builds core and hip flexor strength
- Improves balance and body coordination
- Develops mental focus and confidence
- Prepares the body for more advanced arm balances
Muscles Engaged
Modifications
- Place a block under your feet to elevate the starting position and make the forward lean shorter
- Place a cushion or folded blanket in front of your face for confidence
- Start with one foot lifted at a time to build strength gradually
Cautions
- Avoid with wrist injuries, carpal tunnel syndrome, or acute shoulder pain
- Not recommended during pregnancy
- Use caution with a fear of falling forward; place a cushion in front for safety