很多人在练瑜伽时缺乏手臂和腿部的力量，有时候上课还会手抖或者腿抖，那都是力量不足的表现。
那么，针对手臂力量，最好的体式就是手臂支撑体式，任何手撑地的体式都有助于改善手臂力量；针对腿部力量，最有效的莫过于单腿平衡体式了。
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今天小编推荐的一套简短的序列，有效增加手臂和腿部力量。
战士三式变体
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· 从山式开始，双手合十
· 左腿向后延展，身体往前往下延展
· 保持一条直线
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· 弯曲右腿
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· 伸直右腿
· 重复5次
单腿站立前屈
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· 往前往下折叠，左腿抬高，弯曲手臂
· 鼻尖找小腿
· 弯曲腿，左膝盖来到右脚跟外侧
· 再次抬起来
· 重复5次
单腿手倒立跳跃
· 右脚跟抬起来，左腿抬高，双手撑地。
· 往上跳到单腿手倒立
· 再下来，重复5次
弓步
· 左脚向后来到弓步
斜板
· 右腿向后来到斜板
· 屈肘来带到四柱
· 再来到斜板
· 重复5次
回到下犬式，回到站立，换边重复整个序列。
练习之前先用5遍拜日AB热身，如果想要更好的效果，可以重复多做几组。
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