扭转半月式
Parivrtta Ardha Chandrasana
par-ee-VRIT-tah AR-dah chahn-DRAHS-ah-nah
扭转平衡体式，挑战稳定性和脊柱灵活性。
如何做 扭转半月式
- 从半月式，髋部摆正朝向地面
- 扭转躯干
- 对侧手放在地面上
- 另一只手臂向天花板伸展
- 抬起的腿保持强壮，与地面平行
Benefits
- Improves balance, coordination, and spatial awareness
- Strengthens the standing leg, core, and back muscles
- Develops spinal rotation and thoracic mobility
- Stimulates the abdominal organs and aids digestion
- Builds mental focus and determination
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the distance to the floor
- Keep the top hand on the hip instead of reaching overhead
- Practice with the lifted foot pressing into a wall for balance support
Cautions
- Avoid with acute spinal injuries or disc problems
- Use caution with low blood pressure or vertigo
- Not recommended with chronic neck injuries