英雄坐

Virasana

veer-AH-sah-nah

跪坐体式，拉伸股四头肌，常用于冥想。

如何做 英雄坐

1. 双膝并拢跪好
2. 双脚分开比髋略宽
3. 臀部坐在双脚之间（需要的话可以坐在瑜伽砖上）
4. 脊柱保持挺直
5. 双手放在大腿上

Benefits

• Stretches the quadriceps, knees, and ankles
• Improves digestion by encouraging an upright spine after meals
• Provides a stable base for meditation and pranayama
• Relieves tired legs and can reduce swelling
• Improves circulation to the lower legs

Muscles Engaged

Modifications

• Sit on a block or stacked blankets to elevate the hips and reduce knee pressure
• Place a rolled towel behind the knees before bending them for extra joint space
• If ankles are tight, place a rolled blanket under the ankles for support

Cautions

• Avoid with knee injuries or chronic knee pain
• Use caution with ankle injuries; do not force the ankles into extension
• Those with heart problems should use a higher prop for sitting

你能说出这个体式的名字吗？来玩测验