如何做瑜伽弓式

2023-05-08 23:25:12

如何做瑜伽弓式

2 部分:起始姿势做弓式

瑜伽的弓式是在躺着的时候可以做出来的姿势。这个姿势可以打开胸部和喉部的郁结，给身体更多的能量，还对消化系统有益。

部分 1
起始姿势

1

面朝下平躺在瑜伽垫上，双手平伸在肩部后方，额头轻轻平放在瑜伽垫上。

http://pad3.whstatic.com/images/thumb/d/d3/Do-the-Yoga-Bow-Pose-Step-1-preview-Version-2.jpg/v4-550px-Do-the-Yoga-Bow-Pose-Step-1-preview-Version-2.jpg

http://pad2.whstatic.com/images/thumb/d/d3/Do-the-Yoga-Bow-Pose-Step-1-preview-Version-2.jpg/v4-300px-Do-the-Yoga-Bow-Pose-Step-1-preview-Version-2.jpg

/1/1a/Do the Yoga Bow Pose Step 1 Version 2.360p.mp4
2

闭上眼，深呼吸两下。

http://pad2.whstatic.com/images/thumb/8/8f/Do-the-Yoga-Bow-Pose-Step-2-preview-Version-2.jpg/v4-550px-Do-the-Yoga-Bow-Pose-Step-2-preview-Version-2.jpg

http://pad1.whstatic.com/images/thumb/8/8f/Do-the-Yoga-Bow-Pose-Step-2-preview-Version-2.jpg/v4-300px-Do-the-Yoga-Bow-Pose-Step-2-preview-Version-2.jpg

/3/33/Do the Yoga Bow Pose Step 2 Version 2.360p.mp4

部分 2
做弓式

1

头抬起，下巴靠在瑜伽垫上。吸一口气，弯曲膝盖，让双脚尽量靠近臀部，用双手抓住脚踝。

http://pad3.whstatic.com/images/thumb/c/cb/Do-the-Yoga-Bow-Pose-Step-3-preview-Version-2.jpg/v4-550px-Do-the-Yoga-Bow-Pose-Step-3-preview-Version-2.jpg

http://pad1.whstatic.com/images/thumb/c/cb/Do-the-Yoga-Bow-Pose-Step-3-preview-Version-2.jpg/v4-300px-Do-the-Yoga-Bow-Pose-Step-3-preview-Version-2.jpg

/b/bc/Do the Yoga Bow Pose Step 3 Version 2.360p.mp4
2

放松脊椎，吸一口气，慢慢抬起臀部。然后继续缓缓呼吸，把肩胛骨慢慢移到背部上方，肩膀、大腿和整个躯干逐渐抬起，眼睛朝前看。

http://pad3.whstatic.com/images/thumb/1/1f/Do-the-Yoga-Bow-Pose-Step-4-preview-Version-2.jpg/v4-550px-Do-the-Yoga-Bow-Pose-Step-4-preview-Version-2.jpg

http://pad3.whstatic.com/images/thumb/1/1f/Do-the-Yoga-Bow-Pose-Step-4-preview-Version-2.jpg/v4-300px-Do-the-Yoga-Bow-Pose-Step-4-preview-Version-2.jpg

/c/ce/Do the Yoga Bow Pose Step 4 Version 2.360p.mp4
3

保持姿势完成4个呼吸，然后放低膝盖，放开手，腹部向下贴在瑜伽垫上休息。

你需要准备

瑜伽垫

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