半鱼王式
Ardha Matsyendrasana
AR-dah maht-see-en-DRAHS-ah-nah
深度坐姿扭转，激活脊柱并促进消化。
如何做 半鱼王式
- 双腿伸直坐好
- 弯曲一侧膝盖，脚放在对侧大腿外侧
- 用对侧手臂抱住膝盖
- 或将手肘挂在膝盖外侧
- 向弯曲膝盖方向扭转，后手撑在身后
Benefits
- Improves spinal rotation and thoracic mobility
- Stimulates the digestive system and abdominal organs
- Stretches the shoulders, hips, and neck
- Energizes the spine and relieves stiffness
- Can help relieve mild sciatica and lower back tension
Muscles Engaged
Modifications
- Keep the bottom leg extended straight if bending both legs is uncomfortable
- Hug the knee with the arm instead of hooking the elbow for a gentler twist
- Sit on a folded blanket to elevate the hips and support a neutral pelvis
Cautions
- Avoid with a herniated disc or acute spinal injury
- Use caution during pregnancy; twist gently away from the belly
- Those with sacroiliac joint issues should keep the twist gentle