萤火虫式
Tittibhasana
tit-tee-BAH-sah-nah
具有挑战性的手臂平衡，需要柔韧性和力量。
如何做 萤火虫式
- 从深蹲，将双臂穿过双腿后方
- 双手放在脚跟后方地面上
- 重心转移到双手上
- 双腿向两侧伸直
- 抬起臀部，通过脚跟向外延伸
Benefits
- Strengthens the arms, wrists, and shoulders
- Builds deep core strength and hip flexor engagement
- Stretches the inner thighs and hamstrings
- Improves balance, coordination, and body awareness
- Develops confidence and mental focus
Muscles Engaged
Modifications
- Place blocks under the hands to give extra height and make the lift easier
- Keep the knees slightly bent while building the strength to straighten them
- Practice the arm position and weight shift without fully lifting off the floor
Cautions
- Avoid with wrist, elbow, or shoulder injuries
- Not recommended with acute lower back conditions
- Use caution with hamstring tears or groin strains