蜥蜴式
Utthan Pristhasana
oo-TAHN preesh-TAH-sah-nah
深度髋屈肌拉伸，为高级髋部开启体式做准备。
如何做 蜥蜴式
- 从下犬式，将一只脚踏到手的外侧
- 后膝降到地面
- 降到前臂上以加深拉伸
- 前膝保持在脚踝正上方
- 深呼吸进入髋部的开启
Benefits
- Deeply stretches the hip flexors, psoas, and groin
- Opens the inner thighs and hamstrings
- Prepares the body for advanced hip openers and splits
- Strengthens the front-leg muscles
- Improves hip mobility and range of motion
Muscles Engaged
Modifications
- Keep hands on blocks instead of lowering to forearms for less intensity
- Place a folded blanket under the back knee for cushioning
- Keep the back knee lifted (hovering off the floor) for a more active variation
Cautions
- Avoid with groin or inner-thigh injuries
- Use caution with knee injuries on the back leg
- Not recommended if you have sacroiliac joint instability