战士二式
Virabhadrasana II
veer-ah-bah-DRAHS-ah-nah
标志性体式，培养耐力和精神力量，同时打开髋部。
如何做 战士二式
- 双脚分开约120厘米
- 前脚脚尖朝前，后脚平行于短边
- 前膝弯曲在脚踝上方
- 双臂向两侧平伸至肩高
- 目光越过前手指尖方向看
Benefits
- Strengthens the quadriceps, hamstrings, and glutes
- Opens the hips, groin, and chest
- Builds muscular endurance and mental stamina
- Improves concentration and steady breathing under effort
- Tones the abdominal organs
Muscles Engaged
Modifications
- Shorten your stance to reduce intensity on the front knee and hip
- Rest your front forearm on your thigh if shoulders fatigue quickly
- Practice against a wall for alignment feedback and support
Cautions
- Avoid deep knee bending with acute knee injuries; reduce the bend
- Use caution with neck problems; keep the gaze forward instead of over the fingers
- Those with high blood pressure should hold for shorter durations