侧弓步式
Skandasana
skahn-DAH-sah-nah
深度侧向拉伸，打开髋部并增强髋部灵活性。
如何做 侧弓步式
- 双脚宽分站立
- 一侧膝盖深弯
- 另一侧腿伸直，脚尖朝上
- 臀部下沉
- 双手合十或放在地面上以保持支撑
Benefits
- Deeply stretches the inner thighs, hamstrings, and groin
- Strengthens the bent-leg quadriceps and glutes
- Improves lateral hip mobility and ankle flexibility
- Builds balance and proprioceptive awareness
- Prepares the body for deep squats and hip openers
Muscles Engaged
Modifications
- Place a block under your hands for balance support
- Keep the extended-leg foot flat on the floor if balance is challenging with toes up
- Reduce the depth of the bend in the squatting leg for less intensity
Cautions
- Avoid with groin or inner-thigh tears
- Use caution with knee injuries; do not force the deep bend
- Those with ankle instability should practice with support