双腿分开前屈式
Prasarita Padottanasana
prah-sah-REE-tah pah-doh-tah-NAH-sah-nah
安静的倒转体式，拉伸双腿内侧并安抚心灵。
如何做 双腿分开前屈式
- 双脚宽分站立，脚尖朝前
- 从髋部折叠
- 脊柱延展向前弯
- 双手放在肩膀正下方或双脚之间的地面上
- 让头部自然下垂
Benefits
- Stretches the inner legs, hamstrings, and spine
- Strengthens the feet, ankles, and legs
- Calms the brain and relieves mild headaches
- Promotes blood flow to the head and upper body
- Tones the abdominal organs
Muscles Engaged
Modifications
- Place a block under the hands or head if the floor is not accessible
- Bend the knees to protect the hamstrings and lower back
- Use hands on shins or a chair seat for a less deep variation
Cautions
- Avoid with lower back injuries; keep the fold shallow or bend the knees
- Use caution with low blood pressure; rise slowly to avoid dizziness
- Not recommended with unmanaged high blood pressure due to the inversion