半月式
Ardha Chandrasana
AR-dah chahn-DRAHS-ah-nah
具有挑战性的平衡体式，打开髋部并强化站立腿。
如何做 半月式
- 从三角式，弯曲前膝
- 重心转移到前脚
- 后腿抬起与地面平行
- 下方手放在地面或瑜伽砖上
- 上方手臂向天花板延伸，打开髋部和胸腔
Benefits
- Strengthens the ankles, legs, and core
- Opens the hips, chest, and shoulders
- Improves balance, coordination, and proprioception
- Stretches the hamstrings, calves, and groin
- Builds mental focus and spatial awareness
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the distance to the floor
- Practice with your back against a wall for support and alignment feedback
- Keep the top hand on your hip instead of reaching overhead for more stability
Cautions
- Avoid if you have a recent ankle or knee injury on the standing leg
- Use caution with low blood pressure; come out of the pose slowly
- Those with neck problems should keep the gaze neutral or downward