肩立式瑜伽：体态改善、放松身心、增加记忆力_识界网

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肩立式瑜伽：体态改善、放松身心、增加记忆力

时间：2023-11-08 13:27:22

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导读： 平时练习瑜伽伸展不仅能让身心放松，还有助于改善体态。想要挑战进阶的瑜伽体式「肩立式」，练习过程中能够唤醒全身肌群，尤其有助于下半身的放松，甚至还能增加记忆力、改善失眠

平时练习瑜伽伸展不仅能让身心放松，还有助于改善体态。想要挑战进阶的瑜伽体式「肩立式」，练习过程中能够唤醒全身肌群，尤其有助于下半身的放松，甚至还能增加记忆力、改善失眠等，好处非常多。立刻往下了解肩立式的正确练习方法和注意事项！

什么是肩立式？肩立式（Supported Shoulderstand/Salamba Sarvangasana）是一种倒立的练习体位，由肩膀支撑全身，并结合核心稳定。这种倒立姿势能加强全身血液循环，适合于瑜伽倒立练习或瑜伽高手尝试。

肩立式的好处

缓解压力

改善消化

缓解更年期症状

减轻失眠

放松肩颈

扩胸开肩

缓解静脉曲张

美容肌肤

改善驼背、圆肩

另外，肩立式可通过正确的姿势有助于开肩、扩胸，对改善圆肩或驼背有明显帮助，进而使体态更好看。

倒立增加记忆力倒立体式有助于增加大脑氧气供应和活化大脑，从而提高记忆力。

肩立式的正确练习方法

平躺，手臂置于身体两侧。

弯曲膝盖，双脚靠近臀部。

呼气，将手臂支撑在地面，抬起双腿。

将双腿向上抬起，双手支撑在腰部位置，保持平衡，注意不要耸起肩膀和下巴。

注意事项：初学者应由专业人士指导，不适合头痛、高血压、颈部受伤或孕妇。

肩立式的变化

空中盘腿：双腿盘腿，帮助保持身体平衡。

梨式：瑜伽高手可尝试将双腿向头部前伸，增加伸展效果和柔韧性。

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上篇：瑜伽轮5大好处：缓解背部疼痛，矫正厚背圆肩的后弯神器

下篇：瑜伽腹部伸展：雕塑马甲线，缓解酸痛的正确步骤

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