头倒立式
Sirsasana
sheer-SHAH-sah-nah
被称为体式之王，这个倒转体式增强专注力和精神清晰度。
如何做 头倒立式
- 双手交叉握紧，前臂在地面上形成三角形
- 头顶放在垫面上，双手环抱头部
- 双脚向手肘方向走
- 双腿向上举过头顶
- 髋部堆叠在肩膀正上方
Benefits
- Strengthens the shoulders, arms, and core
- Improves focus, concentration, and mental clarity
- Enhances circulation and stimulates the lymphatic system
- Calms the nervous system and can relieve mild stress
- Builds confidence and body awareness
Muscles Engaged
Modifications
- Practice against a wall for safety while building balance
- Stay in the tuck position (knees to chest) without extending the legs to build core strength
- Use Dolphin Pose as a preparatory substitute until ready for the full inversion
Cautions
- Avoid with neck injuries, cervical disc issues, or osteoporosis
- Not recommended with uncontrolled high blood pressure, glaucoma, or detached retina
- Use caution during menstruation or with heart conditions