手杖式

Dandasana

dahn-DAH-sah-nah

所有坐姿体式的基础，培养体态觉知。

如何做 手杖式

1. 双腿伸直坐好
2. 脚掌回勾
3. 双手掌按压身旁地面
4. 大腿收紧
5. 脊柱延展，通过头顶向上伸展

Benefits

• Strengthens the back muscles that support upright posture
• Stretches the hamstrings and calves
• Builds core engagement and postural awareness
• Improves alignment of the pelvis and spine
• Provides the foundation for all seated forward folds and twists

Muscles Engaged

Modifications

• Sit on a folded blanket or bolster to elevate the hips and tilt the pelvis forward
• Bend the knees slightly if hamstrings are very tight
• Place a rolled blanket under the knees for support if the legs cannot fully straighten

Cautions

• Avoid sitting flat on the floor if you have a posterior pelvic tilt; use a blanket
• Use caution with wrist pain when pressing into the floor
• Those with herniated discs may need to modify by bending the knees slightly

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