Postura de la Diosa
Utkata Konasana
oot-KAH-tah koh-NAH-sah-nah
Una poderosa sentadilla con piernas separadas que genera calor y estabilidad del core.
Como hacer Postura de la Diosa
- Ponte de pie con los pies bien separados y los dedos girados a 45 grados
- Flexiona las rodillas profundamente
- Baja las caderas a la altura de las rodillas
- Extiende los brazos con los codos flexionados a 90 grados (brazos de cactus)
- O junta las manos en el centro del corazon
Benefits
- Strengthens the quadriceps, inner thighs, and glutes
- Opens the hips and stretches the groin
- Builds heat and cardiovascular endurance
- Tones the core and pelvic floor muscles
- Increases circulation to the lower body
Muscles Engaged
Modifications
- Reduce the depth of the squat by not bending the knees as deeply
- Place your back against a wall for support and alignment feedback
- Keep hands on hips if shoulder fatigue is an issue
Cautions
- Avoid with acute knee injuries or chronic knee pain in deep flexion
- Use caution with hip replacements; check range-of-motion limits
- Those with pelvic floor dysfunction should practice gently