扭转三角式
Parivrtta Trikonasana
par-ee-VRIT-tah tree-koh-NAH-sah-nah
深度扭转体式，结合平衡与脊柱旋转及排毒功能。
如何做 扭转三角式
- 双脚前后分开站立，前脚在前
- 向前腿方向折叠
- 对侧手放在前脚外侧
- 躯干向天空方向扭转打开
- 上方手臂向上伸展，双腿保持伸直
Benefits
- Deeply stretches the hamstrings, IT band, and calves
- Strengthens and tones the obliques and back muscles
- Improves spinal rotation and thoracic mobility
- Stimulates the abdominal organs and aids digestion
- Enhances balance and proprioception
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the depth of the fold and maintain spinal length
- Shorten your stance for better balance and a less intense twist
- Keep the back heel lifted (as in a high lunge stance) if grounding it is difficult
Cautions
- Avoid with herniated disc or acute lower back injury
- Use caution with low blood pressure; come out of the pose slowly
- Not recommended if you have chronic migraines triggered by inversions or twists