坐立前屈式
Paschimottanasana
pah-shee-moh-tah-NAH-sah-nah
对整个身体后侧的深度拉伸，安抚心灵并缓解压力。
如何做 坐立前屈式
- 双腿伸直坐好，脚掌回勾
- 吸气时延展脊柱
- 呼气时从髋部向前折叠
- 双手伸向脚、脚踝或胫骨
- 保持脊柱延长而非弯曲
Benefits
- Deeply stretches the hamstrings, calves, and spinal erectors
- Calms the nervous system and relieves stress
- Stimulates the liver, kidneys, and digestive organs
- Soothes headaches and reduces anxiety
- Promotes introspection and mental quietude
Muscles Engaged
Modifications
- Loop a strap around the soles of your feet and hold the ends to maintain a long spine
- Sit on a folded blanket to tilt the pelvis forward and make the fold more accessible
- Bend your knees slightly to reduce strain on tight hamstrings and the lower back
Cautions
- Avoid with a herniated disc or acute lower back injury
- Use caution if you have hamstring tears; bend the knees
- Not recommended with diarrhea or asthma in an active episode