轮式
Urdhva Dhanurasana
OORD-vah dah-noo-RAH-sah-nah
深度且充满能量的后弯，打开整个身体前侧。
如何做 轮式
- 仰卧，双膝弯曲，脚掌平放
- 双手放在耳朵两侧，手指指向肩膀方向
- 通过双手和双脚向上推起成完整拱形
- 尽可能伸直手臂和双腿
- 头部自然下垂
Benefits
- Opens the chest, shoulders, and entire front body
- Strengthens the arms, wrists, legs, and spine
- Stimulates the thyroid and pituitary glands
- Increases energy and counteracts fatigue
- Improves spinal flexibility and posture
Muscles Engaged
Modifications
- Use Bridge Pose as a preparation and alternative while building strength and flexibility
- Place blocks against a wall under the hands to reduce wrist extension
- Practice pushing up onto the crown of the head first to build arm strength before fully extending
Cautions
- Avoid with serious back injuries, carpal tunnel, or wrist problems
- Not recommended with uncontrolled high blood pressure or heart conditions
- Use caution with shoulder impingement or rotator cuff injuries