侧角伸展式
Utthita Parsvakonasana
oo-TEE-tah parsh-vah-koh-NAH-sah-nah
有力的体式，打开身体侧面并增强耐力。
如何做 侧角伸展式
- 从战士二式，前臂放在前大腿上
- 或将手放在前脚外侧地面上
- 上方手臂越过耳朵延伸
- 从后脚跟到指尖形成一条直线
- 目光朝向天花板
Benefits
- Stretches the groin, spine, waist, chest, and shoulders
- Strengthens the thighs, knees, and ankles
- Builds stamina and endurance
- Stimulates the abdominal organs
- Improves digestion and elimination
Muscles Engaged
Modifications
- Rest the forearm on the thigh instead of reaching to the floor for a less intense variation
- Place a block under the bottom hand to maintain an open chest
- Shorten the stance if the groin stretch is too intense
Cautions
- Avoid with high blood pressure; keep the top arm on the hip instead of overhead
- Use caution with neck injuries; keep the gaze forward or downward
- Those with knee problems should not bend the front knee past 90 degrees