小狗式
Uttana Shishosana
oo-TAH-nah shee-SHO-sah-nah
一个心胸打开的体式，深度拉伸脊柱和肩部。
如何做 小狗式
- 从桌面式开始
- 双手向前走，胸腔向地面下沉
- 臀部保持在膝盖正上方
- 额头放在垫面上
- 让心胸融化向地面
Benefits
- Stretches the spine, shoulders, and upper back deeply
- Opens the chest and improves shoulder flexibility
- Relieves tension and chronic tightness in the upper back
- Calms the mind and reduces stress
- Prepares the body for deeper backbends and overhead movements
Muscles Engaged
Modifications
- Place a blanket under the knees for comfort
- Rest your forehead on a block if it does not reach the floor
- Place a bolster under the chest for a more supported, restorative version
Cautions
- Avoid with knee injuries; use extra padding under the knees
- Use caution with shoulder injuries; reduce the depth of the stretch
- Not recommended if you have severe neck problems