战士三式
Virabhadrasana III
veer-ah-bah-DRAHS-ah-nah
具有挑战性的平衡体式，强化全身并增强核心力量。
如何做 战士三式
- 站立，将重心转移到一条腿上
- 从髋部向前折叠
- 后腿向后伸展，直到身体形成T字形
- 双臂向前伸展、与耳朵平齐或向后放于髋旁
- 保持髋部水平，目光向下看
Benefits
- Strengthens the standing leg, glutes, and entire back body
- Develops balance, coordination, and proprioception
- Builds deep core stability
- Improves posture and spinal alignment awareness
- Tones the abdominal muscles
Muscles Engaged
Modifications
- Place your hands on blocks beneath your shoulders for added support
- Keep the lifted leg lower (not fully parallel) while building strength
- Use a wall for support by pressing the lifted foot into a wall behind you
Cautions
- Avoid with acute ankle, knee, or hip injury on the standing leg
- Use caution with high blood pressure as the head drops below the heart
- Not recommended during late-term pregnancy due to balance demands