桌面式
Bharmanasana
bar-mah-NAH-sah-nah
一个中立的起始位置，是许多瑜伽序列的基础。
如何做 桌面式
- 手膝跪地
- 手腕在肩膀正下方
- 膝盖在髋部正下方
- 手指张开
- 脊柱保持中立，既不上拱也不下塌
Benefits
- Builds awareness of neutral spinal alignment
- Strengthens the wrists, arms, and shoulders
- Provides a stable starting position for many transitions
- Gently engages the core muscles
- Serves as a resting point during floor-based sequences
Muscles Engaged
Modifications
- Place a folded blanket under the knees for cushioning on hard floors
- Use fists or place forearms on the floor if wrists are sensitive
- Place a yoga block between the hands for wrist alignment awareness
Cautions
- Avoid prolonged holds if you have wrist pain or carpal tunnel syndrome
- Use caution with knee sensitivity; pad the knees with a blanket
- Those with shoulder injuries should reduce the time spent bearing weight