半前屈式
Ardha Uttanasana
AR-dah oo-tah-NAH-sah-nah
一个过渡性体式，延展脊柱并强化背部。
如何做 半前屈式
- 从前屈式中将躯干抬起一半
- 让脊柱与地面平行，背部平直
- 指尖放在胫骨或地面上
- 目光微微向前看
- 核心收紧，从尾骨到头顶延展
Benefits
- Strengthens the back extensors and improves spinal awareness
- Stretches the hamstrings while maintaining spinal integrity
- Improves posture by training the muscles that support a flat back
- Builds core engagement and stability
- Prepares the body for deeper forward folds
Muscles Engaged
Modifications
- Place hands on blocks to bring the floor closer if your hamstrings are tight
- Bend your knees slightly to maintain the flat-back position without rounding
- Use a wall in front of you and press hands into the wall at hip height for support
Cautions
- Avoid if you have an acute lower back injury; stay in the full fold instead
- Use caution with neck injuries; keep the gaze down rather than forward