舞者式

Natarajasana

nah-tah-rahj-AH-sah-nah

优雅的后弯平衡体式，体现力量与美感。

如何做 舞者式

1. 单腿站立
2. 弯曲另一侧膝盖，从内侧抓住该脚
3. 向后蹬入手中
4. 躯干向前倾，对侧手臂向前伸展
5. 打开胸腔，将后腿尽量抬高

Benefits

• Improves balance, coordination, and concentration
• Opens the chest, shoulders, and hip flexors
• Strengthens the standing leg, ankles, and core
• Deeply stretches the quadriceps and psoas
• Develops grace, poise, and mental focus

Muscles Engaged

Modifications

• Use a yoga strap looped around the lifted foot if you cannot reach it comfortably
• Practice near a wall for balance support while building confidence
• Keep the torso more upright and the back leg lower for a gentler variation

Cautions

• Avoid with serious ankle, knee, or lower back injuries
• Use caution with low blood pressure or vertigo
• Not recommended with acute shoulder injuries

你能说出这个体式的名字吗？来玩测验