鹰式

Garudasana

gah-roo-DAH-sah-nah

缠绕式平衡体式，提升专注力并拉伸上背部。

如何做 鹰式

1. 单腿站立，膝盖微弯
2. 另一条腿绕过并缠绕站立腿
3. 双臂在肘部交叉
4. 掌心相触
5. 站立腿下蹲更深，同时抬起手肘

Benefits

• Stretches the shoulders, upper back, and outer hips
• Strengthens the calves, ankles, and thigh muscles
• Improves balance, focus, and concentration
• Promotes fresh blood flow to the joints upon release
• Builds coordination and body awareness

Muscles Engaged

Modifications

• Place the lifted foot on a block or on the floor beside the standing foot instead of wrapping
• If palms do not touch, hold a strap between the hands or press the backs of the hands together
• Practice near a wall for balance support

Cautions

• Avoid with knee injuries; practice only the arm portion while standing on both feet
• Use caution with shoulder injuries; use a gentler arm variation (hugging shoulders)
• Those with low blood pressure should come out of the pose slowly

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