反战士式
Viparita Virabhadrasana
vip-ah-REE-tah veer-ah-bah-DRAHS-ah-nah
优雅的体式，拉伸身体侧面并打开胸腔。
如何做 反战士式
- 从战士二式，翻转前手掌心朝上
- 手臂上举并向后延伸
- 后手沿后腿向下滑
- 前膝保持弯曲，髋部打开
- 温和地后弯，目光看向抬起的手
Benefits
- Stretches the intercostal muscles and side body
- Opens the chest, shoulders, and hip flexors
- Strengthens the quadriceps and gluteal muscles
- Improves lateral spinal flexibility
- Builds grace and fluidity in standing sequences
Muscles Engaged
Modifications
- Keep the top arm at shoulder height instead of reaching overhead for less intensity
- Reduce the depth of the front knee bend if the legs tire quickly
- Rest the back hand on the thigh instead of sliding it down the shin
Cautions
- Avoid deep backbending with spinal injuries or disc problems
- Use caution with neck problems; keep the gaze forward
- Those with shoulder injuries should keep the top arm lower