花环式
Malasana
mah-LAH-sah-nah
深蹲体式，打开髋部并提高脚踝灵活性。
如何做 花环式
- 双脚比髋略宽站立，脚尖外展
- 深蹲，臀部向地面靠拢
- 脚跟着地（需要的话可以垫毯子）
- 双手合十于胸前
- 用手肘轻轻将膝盖向外推
Benefits
- Opens the hips, groin, and inner thighs
- Improves ankle mobility and flexibility
- Strengthens the lower back and core
- Stimulates digestion and tones the pelvic floor
- Builds functional squat mobility for daily life
Muscles Engaged
Modifications
- Place a folded blanket under the heels if they do not reach the floor
- Sit on a block or bolster placed between the feet for support
- Hold onto a door frame or sturdy furniture for balance while building flexibility
Cautions
- Avoid with acute knee or ankle injuries
- Use caution with lower back problems; keep the spine upright
- Not recommended if you have a recently injured groin or inner thigh