快乐婴儿式
Ananda Balasana
ah-NAHN-dah bah-LAH-sah-nah
一个有趣的体式，释放下背部并打开髋部。
如何做 快乐婴儿式
- 仰卧
- 双膝拉向腋窝方向
- 双手抓住脚的外缘
- 轻柔地将膝盖向肋骨两侧地面拉
- 下背部保持贴地，可以左右轻轻摇摆
Benefits
- Opens the hips, inner groin, and inner thighs
- Releases and decompresses the lower back and sacrum
- Calms the brain and helps relieve stress and fatigue
- Gently stretches the hamstrings
- Massages the spine when rocking side to side
Muscles Engaged
Modifications
- Hold behind the knees or use a strap around each foot if you cannot reach your feet
- Practice one leg at a time if both legs at once is too intense
- Place a folded blanket under the head for neck support
Cautions
- Avoid with a knee injury; hold behind the knees instead of the feet
- Use caution during pregnancy; use a wider stance and reduce depth
- Those with neck injuries should keep the head on the floor