练瑜伽，双脚很重要，你用对了吗？

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<div align="left"><font face="宋体"><font face="宋体"><font style="font-size:10.5pt">脚的结构其实很复杂</font></font></font><font face="宋体"><font style="font-size:10.5pt">……</font></font></div><div align="left">
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<p class="xg1 y">2018-1-11 13:10 上传</p>

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</div><div align="left">脚的结构和功能是如何对应的</div><div align="left">
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</div><div align="left"><font face="宋体">脚的功能依赖于张力和柔韧两者的配合。找到稳定和放松之间的平衡。足弓的张力给我们走路和跑步时的速度和力量。足弓也是</font>“避震器”。但是，如果足弓太紧张，会带来不稳定性。想象一下网球拍，如果线拉的太紧，球拍表面太紧，会失去弹性和力量。</div><div align="left">
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</div><div align="left">脚不平衡有什么后果</div><div align="left"><font face="宋体">当脚不平衡，稳定性和灵活性不协调，会导致身体其他部位的问题。在解剖学里，脚和腰椎的健康联系紧密，平的、塌陷的足弓会导致腰椎曲度过大。相反的，足弓过度紧张会导致足弓软组织炎症</font>――足底筋膜炎。</div><div align="left">
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<p class="xg1 y">2018-1-11 13:10 上传</p>

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</div><div align="left">了解稳定脚的肌肉</div><div align="left">我们脚的结构，特别是骨头那么紧凑，没有空间存在大块的肌肉。相反的，大部分控制脚的肌肉在小腿上，小腿和脚通过肌腱连接。为了改善脚的运动，我们需要把觉知带到小腿，去启动对应的肌肉。</div><div align="left">
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</div><div align="left">特别是腓骨长肌，在稳定脚的功能上扮演着重要角色。这条长的肌肉从小腿外侧延伸到脚踝外侧。从脚踝外侧，肌腱延伸到脚底，连接到足弓内侧的两个地方。腓骨长肌帮助稳定横弓，上提外纵弓和内纵弓。如果专注、平衡地去上提足弓，可以让腿从根基开始稳定，特别是在单腿平衡的体式中。</div><div align="left">
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</div><div align="left">4<font face="宋体">个简单体式激活小腿，上提足弓</font></div><div align="left"> </div><div align="left"><font face="宋体">1. </font>雷电坐（变体）</div><div align="left">
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</div><div align="left">坐在脚跟上，膝盖打开，大脚趾相触，脚跟稍微分开。</div><div align="left">右脚背放在左足弓上，右膝盖会比左膝盖往后一点。</div><div align="left">让膝盖并拢，慢慢坐在脚跟上，右脚背压向左足弓。</div><div align="left">这个部位感觉很敏感。</div><div align="left"><font face="宋体">保持</font>8-10<font face="宋体">次呼吸，慢慢加长时间。</font></div><div align="left">然后逐渐放松，身体往前倾，从体式出来。换边重复。</div><div align="left"> </div><div align="left">2.四脚板凳式（配合砖块）</div><div align="left">
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</div><div align="left">来到四脚板凳式，砖放平，平行垫子，在脚踝之间。</div><div align="left">双脚和膝盖与髋同宽。</div><div align="left">在这里，双脚内侧和外侧均等下压。</div><div align="left">小腿外侧和脚踝开始夹向砖块。</div><div align="left">你会感受到小腿外侧开始启动。</div><div align="left">不要让小脚趾外侧离地或者脚跟向内卷。</div><div align="left">做几次猫式和牛式的伸展，保持双脚和小腿夹砖的力量。</div><div align="left"> </div><div align="left">3.树式（变体）</div><div align="left">
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