内容概要
关于姿势
海豚姿势或Catur Svanasana被认为是加强手臂以准备某些高级姿势的简单姿势。海豚的姿势被认为是前臂放在地板上的向下面向狗姿势的一种变化。它有时也被称为Ardha Pincha Mayurasana,描绘了孔雀及其羽毛。在这里,当脚稳固地放在地板上时,身体在前臂上保持平衡,使尾骨向上抬高。
Dolphin Pose is considered a base pose as dolphin pose variations can be derived from this pose. Dolphin Pose helps boost energy in the body and hence can be included in flow yoga sequences.
解剖学
海豚式健身有益于以下肌肉,因此可以与相应的肌肉集中在瑜伽序列中:
- 手臂和肩膀
- 下背部
- 二头肌和三头肌
- 核心(Abs)
- 绳肌
- 股四头肌
如何做姿势
- 伸到双手和膝盖上(四肢)。将前臂放在地板上,肘部直接放在肩膀下方。您可以将手掌向下放置,使前臂彼此平行,或者将手指交织在一起,将下方的小手指塞进去。
- 呼气时,将脚趾弯下。接合下腹部并使膝盖远离地面
- 抬起您的坐骨并拉直尾骨,并拉直腿,将脚后跟朝地板放低–它们无需接触地板。
- 锻炼大腿肌肉,保持小腹伸入,将前臂主动按入地板。
- 将肩blade骨牢固地放在背部,同时保持它们之间的空间。拉长你的脊椎。将头保持在手臂之间,离开地面。
- 保持5至20口气。
- 要摆出姿势,请在呼气并在“儿童姿势”中休息时让膝盖回到地板上。
初学者提示
- Before you lift your knees off the floor touch the elbows with the fingertips of the opposite hands. This helps ensure that your elbows are shoulder-width apart.
- If your legs are straight but your back is rounding, it’s better to keep the knees bent to find length in your spine.
- 您可以通过练习前臂板和 向下的狗。
好处
- 如果您的手腕敏感,则可以替代“向下面对狗”姿势。
- 加强肩膀,胳膊,上身和腿。
- 激活您的脚弓。
- 海豚式姿势可为您提供倒立和前臂平衡所需的力量和动作。在进行姿势之前,您应该可以保持姿势20次。
当心
- 如果肩膀受伤,请不要做这个姿势。
- 注意将肩blade骨牢牢地靠在背部以支撑您。
- 保持颈部放松并与脊椎对齐。
进一步阅读
变化
- For a dynamic movement, come to your toes on an inhale, and back down to your heels on an exhale
- 您可以在吸气时从海豚过渡到前臂,然后在呼气时回到海豚。
- 尝试将脚靠近您的手,一次抬起一条腿,以准备前臂平衡和倒立。
- 通过海豚俯卧撑增加一个额外的挑战-手指交错,使您的下巴更靠近您的手,然后推过前臂将自己抬起。
- 通过将肘部稍微抬离垫子-前臂平行,将海豚姿势转变为“ Turbodog”姿势。
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