站立前屈式
Uttanasana
oo-tah-NAH-sah-nah
一个安抚身心的前屈体式，拉伸整个身体后侧并释放紧张。
如何做 站立前屈式
- 双脚与髋同宽站立
- 从髋部折叠，躯干向双腿靠拢
- 让头部自然下垂
- 根据需要弯曲膝盖以保护下背部
- 双手抓住对侧手肘或放在地面上
Benefits
- Deeply stretches the hamstrings, calves, and lower back
- Calms the brain and helps relieve stress and mild depression
- Stimulates the liver and kidneys
- Reduces fatigue and anxiety
- Can help relieve tension headaches
Muscles Engaged
Modifications
- Bend your knees generously to take pressure off the lower back and hamstrings
- Place your hands on blocks if they do not reach the floor comfortably
- Hold opposite elbows and sway gently for a more restorative variation (Ragdoll)
Cautions
- Avoid deep forward folds with a herniated disc or acute lower back injury
- Rise slowly to avoid dizziness if you have low blood pressure
- Use caution during later stages of pregnancy