狮身人面式
Salamba Bhujangasana
sah-LOM-bah boo-jahn-GAH-sah-nah
温和的后弯体式，强化脊柱并打开胸腔，强度低于眼镜蛇式。
如何做 狮身人面式
- 俯卧，双腿伸直
- 前臂放在地面上，手肘在肩膀正下方
- 通过前臂下压抬起胸腔
- 双肩远离耳朵，保持放松
- 目光朝前，深呼吸
Benefits
- Strengthens the spine and back muscles
- Opens the chest, lungs, and shoulders
- Helps restore the natural lumbar curve
- Soothes the nervous system and relieves stress
- Stretches the abdominal muscles gently
Muscles Engaged
Modifications
- Place a folded blanket under the forearms for extra comfort
- Move the elbows slightly forward of the shoulders to reduce the backbend intensity
- Place a bolster under the chest for a fully supported, restorative variation
Cautions
- Avoid with acute back injuries or recent spinal surgery
- Not recommended during pregnancy
- Use caution with headaches; the pose may increase or relieve them depending on the cause