Low Lunge 低冲刺式（或骑马式）

Anjaneyasana

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Step by Step 步骤

1.From Adho Mukha Svanasana (Downward-Facing Dog), exhale and step your right foot forward between your hands, aligning the right knee over the heel. Then lower your left knee to the floor and, keeping the right knee fixed in place, slide the left back until you feel a comfortable stretch in the left front thigh and groin. Turn the top of your left foot to the floor.

从下狗式，呼气，右脚向前迈到两手之间，右膝在脚跟正上方，小腿与地面垂直。左膝盖向下倒地面上，保持右膝盖的稳定，左膝向后滑动使你的前大腿和腹股沟可以舒适伸展。左脚背平放地面上。

2.Inhale and lift your torso to upright. As you do, sweep your arms out to the sides and up, perpendicular to the floor. Draw the tailbone down toward the floor and lift your pubic bone toward your navel. Lift your chest from the firmness of your shoulder blades against the back torso.

吸气上身向上垂直于地面，同时两臂体侧展开向上与地面垂直。尾骨下压，耻骨向肚脐上提。肩胛骨向后胸上提。

3.Take your head back and look up, being careful not to jam the back of your neck. Reach your pinkies toward the ceiling. Hold for a minute, exhale your torso back to the right thigh and your hands to the floor, and turn your back toes under. With another exhale, lift your left knee off the floor and step back to Adho Mukha Svanasana. Repeat with the left foot forward for the same length of time.

头向后，眼睛向上看，小心不要过度伸展后颈部。掌心朝向天花板。保持1分钟。呼气身体向下靠近右大腿，手回到地面，后面的左脚趾点地。下一次呼气，左膝离开地面，右腿向后回到下狗式。重复左腿向前，同样的时间。

Anatomical Focus 身体重点关注部位

Thighs 大腿
Groins 腹股沟
Abdomen 腹部
Chest 胸部
Lungs 肺
Shoulders 肩膀
Armpits 腋窝
Neck 颈部

Therapeutic Applications 治疗应用

Sciatica  坐骨神经痛

Contraindications and Cautions 谨慎与小心

Heart problems 心脏病

Beginner's Tip 给初学者：

To improve balance practice this pose facing a wall. Press the big toe of the front foot against the wall and stretch your arms up, finger tips to the wall.

为改善平衡感请面对墙壁做这个体式。前面腿的大脚趾顶着墙，手臂伸展向上，指尖接触墙面。

Preparatory Poses 预备体式

Adho Mukha Svanasana (Downward-Facing Dog) 下狗式
Prasarita Padottanasana (Wide-Legged Forward Bend) 双角式
Supta Virasana (Reclining Hero Pose) 仰卧英雄式
Utkatasana (Chair Pose) 幻椅式
Virasana (Hero Pose)  英雄式

Follow-Up Poses 随后体式

Virabhadrasana I and III (Warrior Poses I and III) 英雄一，英雄三