上犬式
Urdhva Mukha Svanasana
OORD-vah MOO-kah shvah-NAH-sah-nah
有力的后弯体式，打开胸腔并强化手臂。
如何做 上犬式
- 从俯卧位置，双手放在肋骨两侧
- 通过双手推直手臂
- 胸腔和大腿抬离地面
- 只有双手和脚背接触垫面
- 肩膀向后展开，目光朝前或微微上看
Benefits
- Strengthens the arms, wrists, and spine
- Opens the chest, shoulders, and lungs
- Stretches the abdominal muscles and hip flexors
- Improves posture by counteracting forward rounding
- Energizes the body and helps relieve mild fatigue
Muscles Engaged
Modifications
- Keep a slight bend in the elbows if the full arm extension causes lower back compression
- Use Cobra Pose as a gentler alternative while building strength
- Place blocks under the hands to elevate the wrists and reduce pressure
Cautions
- Avoid with carpal tunnel syndrome or wrist injuries
- Not recommended during pregnancy
- Use caution with lower back sensitivity; use Cobra as an alternative