下犬式
Adho Mukha Svanasana
AH-doh MOO-kah shvah-NAH-sah-nah
瑜伽中最具辨识度的体式之一，形成倒V形，增强上半身力量。
如何做 下犬式
- 从手膝跪地开始
- 脚尖回勾，臀部向上推高
- 胸腔向大腿方向下压
- 手指张开，通过手掌向下推
- 头部自然悬垂于双臂之间，根据需要弯曲膝盖
Benefits
- Strengthens the arms, shoulders, and upper back
- Stretches the hamstrings, calves, and Achilles tendons
- Relieves tension in the spine and between the shoulder blades
- Calms the brain and helps relieve stress and mild depression
- Improves digestion through gentle inversion
Muscles Engaged
Modifications
- Bend your knees generously if hamstrings are tight to prioritize a long spine
- Place hands on blocks to reduce wrist pressure
- Use a wall variation by pressing hands against the wall at hip height for a gentler stretch
Cautions
- Avoid with carpal tunnel syndrome or severe wrist injuries
- Not recommended with uncontrolled high blood pressure or detached retina
- Use caution during late-term pregnancy