前臂倒立式
Pincha Mayurasana
PEEN-chah my-oor-AH-sah-nah
优雅的手臂平衡，又称孔雀羽毛式，增强肩部稳定性。
如何做 前臂倒立式
- 从靠墙的海豚式开始
- 双脚向手肘方向走
- 一条腿先踢上去，再踢另一条
- 髋部堆叠在肩膀正上方
- 保持前臂平行，通过双手向下推
Benefits
- Strengthens the shoulders, arms, and upper back
- Builds core stability and full-body coordination
- Improves balance and proprioception
- Opens the chest, shoulders, and hip flexors
- Builds confidence and mental focus
Muscles Engaged
Modifications
- Practice at a wall, walking feet up the wall to build confidence
- Place a block between the hands to prevent the elbows from splaying
- Use a strap around the upper arms at shoulder width to maintain alignment
Cautions
- Avoid with shoulder, neck, or back injuries
- Not recommended with uncontrolled high blood pressure or glaucoma
- Use caution with wrist or elbow injuries