三角式

Trikonasana

tree-koh-NAH-sah-nah

一个基本体式，同时拉伸和强化全身。

如何做 三角式

1. 双脚分开约120厘米
2. 前腿伸直
3. 躯干向前腿方向延伸
4. 下方手放在胫骨、脚踝或地面上
5. 上方手臂向天花板方向伸展

Benefits

• Stretches the hamstrings, hips, and groin
• Strengthens the thighs, knees, and ankles
• Opens the chest and shoulders
• Stimulates the abdominal organs and improves digestion
• Relieves stress and can help alleviate back pain

Muscles Engaged

Modifications

• Place your bottom hand on a block instead of the floor to maintain chest openness
• Shorten your stance if you feel unstable or the stretch is too intense
• Practice with your back against a wall for alignment guidance

Cautions

• Avoid looking upward if you have neck problems; keep the gaze neutral or downward
• Use caution with low blood pressure; come out of the pose slowly
• Those with a herniated disc should avoid deep lateral flexion

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