扭转侧角式
Parivrtta Parsvakonasana
par-ee-VRIT-tah parsh-vah-koh-NAH-sah-nah
强烈的扭转弓步，挑战平衡并促进内脏排毒。
如何做 扭转侧角式
- 从弓步位置，对侧手肘挂在前膝外侧
- 双手合十于胸前
- 双掌用力相推以加深扭转
- 后腿保持强壮伸直
- 目光朝向天花板
Benefits
- Deeply strengthens the quadriceps, glutes, and core
- Improves spinal rotation and thoracic mobility
- Stimulates the abdominal organs and aids digestion
- Builds balance and coordination under complex alignment demands
- Stretches the groin, spine, and chest
Muscles Engaged
Modifications
- Keep the back knee on the floor (Low Lunge version) for more stability
- Place the bottom hand on a block outside the front foot instead of using the elbow hook
- Keep arms in prayer position rather than extending them if balance is challenging
Cautions
- Avoid with herniated disc or acute spinal injury
- Use caution with low blood pressure; come out of the pose slowly
- Not recommended with chronic headaches aggravated by twists