金字塔式
Parsvottanasana
parsh-voh-tah-NAH-sah-nah
强烈的前屈，深度拉伸腘绳肌同时提高平衡感。
如何做 金字塔式
- 一只脚向前迈约90厘米
- 髋部摆正朝前
- 双腿保持伸直
- 脊柱延展向前腿折叠
- 双手放在前脚两侧
Benefits
- Deeply stretches the hamstrings and calves
- Strengthens the legs and improves balance
- Opens the shoulders (especially in reverse prayer variation)
- Calms the brain and improves digestion
- Teaches hip-squaring alignment
Muscles Engaged
Modifications
- Place blocks on either side of the front foot to bring the floor closer
- Bend the front knee slightly if hamstrings are very tight
- Keep hands on hips instead of reverse prayer if shoulders are tight
Cautions
- Avoid with hamstring tears or acute lower back injury
- Use caution with high blood pressure; keep the fold shallow
- Those with balance issues should practice near a wall