鸽子式
Eka Pada Kapotasana
EH-kah PAH-dah kah-poh-TAH-sah-nah
深度髋部开启体式，释放臀肌和梨状肌的紧张。
如何做 鸽子式
- 从下犬式，将一侧膝盖向前送到手腕后方
- 小腿斜放于躯干下方
- 后腿向后伸直
- 髋部摆正朝前
- 向前折叠或保持直立以加深拉伸
Benefits
- Deeply stretches the hip rotators, glutes, and piriformis
- Opens the hip flexors and psoas of the back leg
- Relieves lower back tension related to tight hips
- Can help alleviate sciatica symptoms
- Promotes emotional release and stress relief
Muscles Engaged
Modifications
- Place a block or folded blanket under the front-leg hip for support
- Practice Reclined Pigeon (Figure Four) lying on the back for a gentler hip opener
- Keep the front shin at a steeper angle (closer to the hip) to reduce intensity on the knee
Cautions
- Avoid with knee injuries; use Reclined Pigeon (Figure Four) as an alternative
- Use caution with sacroiliac joint dysfunction
- Not recommended with a recently replaced hip