手倒立式
Adho Mukha Vrksasana
AH-doh MOO-kah vrik-SHAH-sah-nah
有力的手臂平衡，增强全身力量和勇气。
如何做 手倒立式
- 面对墙壁以下犬式开始
- 双脚向双手方向走
- 一条腿先踢上去，再踢另一条
- 髋部堆叠在肩膀上方，肩膀堆叠在手腕上方
- 核心收紧，通过脚跟向上延伸
Benefits
- Strengthens the shoulders, arms, wrists, and core
- Builds full-body coordination and balance
- Increases blood flow to the brain and energizes the body
- Develops mental focus, confidence, and courage
- Improves proprioception and spatial awareness
Muscles Engaged
Modifications
- Practice at a wall to build confidence and learn alignment
- Use L-shaped Handstand (feet on the wall, body at 90 degrees) to build shoulder strength
- Practice kick-ups without fully inverting to develop the movement pattern
Cautions
- Avoid with wrist, shoulder, or neck injuries
- Not recommended with uncontrolled high blood pressure or glaucoma
- Use caution with heart conditions or during menstruation