战士一式
Virabhadrasana I
veer-ah-bah-DRAHS-ah-nah
一个有力的站立体式，增强力量、耐力并培养决心。
如何做 战士一式
- 一只脚后撤成弓步
- 后脚外旋45度
- 髋部摆正朝前
- 前膝弯曲90度，膝盖在脚踝正上方
- 双臂上举，通过后脚向下扎根
Benefits
- Strengthens the quadriceps, glutes, and ankles
- Stretches the hip flexors, chest, and shoulders
- Builds stamina and physical endurance
- Improves focus, balance, and stability
- Energizes the entire body
Muscles Engaged
Modifications
- Shorten your stance if you have difficulty squaring the hips or balancing
- Keep hands on hips or at heart center to reduce shoulder strain
- Place a folded blanket under the back heel if it lifts off the floor
Cautions
- Avoid with high blood pressure; keep arms at heart center instead of overhead
- Use caution with knee injuries; do not bend the front knee past 90 degrees
- Those with shoulder injuries should keep hands on hips or at heart center