低弓步式
Anjaneyasana
ahn-jah-nay-AH-sah-nah
深层髋部开启体式，拉伸髂腰肌和股四头肌，同时打开胸腔。
如何做 低弓步式
- 从弓步位置降低后膝至垫面
- 后脚脚背放平
- 前膝保持在脚踝正上方
- 髋部向前向下沉
- 双臂向头顶上方伸展
Benefits
- Deeply stretches the hip flexors, psoas, and quadriceps
- Strengthens the front leg's quadriceps and gluteus muscles
- Opens the chest, shoulders, and torso
- Improves balance and stability
- Counteracts the effects of prolonged sitting
Muscles Engaged
Modifications
- Place a folded blanket under the back knee for cushioning
- Keep hands on the front thigh or on blocks for more support
- Place blocks under the hands on either side of the front foot for stability
Cautions
- Avoid if you have a knee injury on the back leg; use extra padding or keep the knee lifted
- Use caution with high blood pressure when arms are raised overhead
- Those with hip replacements should check with their doctor about range of motion