【第49篇·楊子】烏鴉式的常見錯誤

烏鴉式乌鸦式（英文：Crow Pose，梵文：KAKASANA）

Do this 對：

Back rounded as intercostals muscles lift and hold legs up 啓動肋間肌，拱背，腿保持上抬 （脊背成弓形，腹部肌肉向內向上拉伸。）

Knees as high up the arms as you can get them 膝蓋盡可能往上放（膝蓋盡量往上靠近腋窩）

Elbows in line with wrists 手肘在手腕的正上方

Fingers, particularly the tips and roots of the fingers, are firmly plugged into the ground 手指，尤其是指尖和手指根部要壓實地板（如果手腕開始疼痛，嘗試將更多的重量轉移到手指上。）

Gaze is about 3 feet out in front 眼睛凝視前方一米左右的一點（即：目視斜前方的地板，feet在這裡是「尺」的單位，3尺等於1米）

Not this 錯：

Back flat, core not engaged 平背，沒有啓動核心

Legs rest on arms 腿只是搭在手臂上

Elbows should never look like this! 手肘千萬別這樣！

Very dangerous for the wrists! 很容易損傷手腕！

Weight is collapsing onto the outside of the wrist 身體的重量壓在手腕外緣

Gaze is straight down which makes it more likely you’ll tip over 眼睛往下看，更容易翻（如果你低頭看手或者回頭看腳的話，身體很容易失去平衡而摔倒，那就做成了狗啃式）