女神式
Utkata Konasana
oot-KAH-tah koh-NAH-sah-nah
有力的宽腿深蹲，产生热量和核心稳定性。
如何做 女神式
- 双脚宽分站立，脚尖外旋45度
- 深弯双膝
- 臀部下沉至膝盖高度
- 双臂展开，手肘弯曲90度（仙人掌手臂）
- 或双手合十于胸前
Benefits
- Strengthens the quadriceps, inner thighs, and glutes
- Opens the hips and stretches the groin
- Builds heat and cardiovascular endurance
- Tones the core and pelvic floor muscles
- Increases circulation to the lower body
Muscles Engaged
Modifications
- Reduce the depth of the squat by not bending the knees as deeply
- Place your back against a wall for support and alignment feedback
- Keep hands on hips if shoulder fatigue is an issue
Cautions
- Avoid with acute knee injuries or chronic knee pain in deep flexion
- Use caution with hip replacements; check range-of-motion limits
- Those with pelvic floor dysfunction should practice gently