瑜伽英語 半神猴式

半神猴式

(Half Split)

文章來源：NAMASTE瑜伽英語

神猴哈奴曼做不了？憋急，咱們從半神猴式開始~~相信，堅持必定有所收穫！

1. Keep your left knee to the mat, shift your hips back over your left knee, straighten your right leg, and flex your right foot for Half Split.

左膝停留在墊子上，臀部向後來到左膝正上方，伸直右腿，右腳勾腳背進入到半神猴式。

2. Use a block to support your right hand if needed, and catch the outer edge of your left foot with your left hand.

需要的話，可以右手撐在瑜伽磚上，左手抓握左腳外緣。

3. Inhale, come into a halfway lift to lengthen your spine, hinge at your hips以…為折點, fold forward on your exhale, and bow over your extended leg.

吸氣，延展脊柱向上；呼氣，以臀部為折點向前，俯身貼於伸展的右腿上。

4. Pull back on the outer edge of your front foot, and hug your leg muscles to the bones.

前腳外側回勾，收緊腿部肌肉。

5. Allow the tension to melt from your hamstrings and low back as you breathe and hold for 5–10 balanced breaths.

讓緊張感伴隨著呼吸從腘繩肌腱和下背部消散，停留5到10個呼吸。

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