门闩式
Parighasana
par-ee-GAH-sah-nah
侧向侧面拉伸，打开肋间肌。
如何做 门闩式
- 跪在地面上
- 一条腿向侧面伸出，脚掌平放
- 伸出腿同侧的手臂向头顶上方延伸
- 身体向伸出的腿方向侧倾
- 髋部保持堆叠，胸腔打开
Benefits
- Stretches the intercostal muscles, obliques, and side body
- Opens the shoulders and chest
- Improves breathing capacity by expanding the ribcage
- Strengthens the core and supporting lateral muscles
- Stretches the hamstrings and calves of the extended leg
Muscles Engaged
Modifications
- Place a folded blanket under the kneeling knee for cushioning
- Keep the top arm on the hip instead of reaching overhead
- Bend the extended leg slightly if hamstrings are tight
Cautions
- Avoid with knee injuries on the kneeling side; pad the knee generously
- Use caution with rib or intercostal injuries
- Those with shoulder injuries should keep the top arm on the hip