蝗虫式
Salabhasana
shah-lah-BAH-sah-nah
俯卧后弯体式，强化整个身体后侧包括臀部和腿部。
如何做 蝗虫式
- 俯卧，双臂放于身体两侧
- 掌心朝下
- 吸气时，同时抬起头部、胸腔、双臂和双腿
- 通过指尖和脚尖向后延伸
- 目光向下看以保护颈椎
Benefits
- Strengthens the back muscles, glutes, and hamstrings
- Improves posture by targeting the posterior chain
- Stretches the chest, shoulders, and abdomen
- Stimulates the abdominal organs and improves digestion
- Builds the back strength needed for deeper backbends
Muscles Engaged
Modifications
- Lift only the chest and arms (keeping legs on the floor) for a gentler variation
- Lift only the legs (keeping chest on the floor) to isolate the lower body
- Place a folded blanket under the pelvis for extra support and comfort
Cautions
- Avoid with acute back injuries or herniated discs
- Not recommended during pregnancy
- Use caution with neck injuries; keep the gaze down