海豚式
Ardha Pincha Mayurasana
AR-dah PEEN-chah my-oor-AH-sah-nah
以前臂为基础的倒转体式，增强肩部力量并为前臂倒立做准备。
如何做 海豚式
- 从手膝跪地，降到前臂上
- 保持前臂平行
- 脚尖回勾，臀部抬高
- 双脚向手肘方向走
- 头部保持在双臂之间，通过前臂向下推
Benefits
- Strengthens the shoulders, arms, and upper back
- Stretches the hamstrings, calves, and arches of the feet
- Opens the shoulders and chest
- Builds the foundation strength for Forearm Stand and Headstand
- Calms the mind and relieves mild stress
Muscles Engaged
Modifications
- Bend the knees slightly if the hamstrings are tight
- Place a block between the hands to maintain proper forearm alignment
- Walk the feet farther from the elbows for a less intense shoulder stretch
Cautions
- Avoid with acute shoulder or neck injuries
- Use caution with high blood pressure or eye conditions
- Not recommended with headaches or migraines