Estocada Alta
Ashta Chandrasana
AH-shtah chahn-DRAHS-ah-nah
Una estocada de pie dinamica que desarrolla fuerza en las piernas y equilibrio mientras genera calor.
Como hacer Estocada Alta
- Da un paso hacia atras con un pie, manteniendo la pierna trasera recta
- Manten el talon trasero elevado
- Flexiona la rodilla delantera a 90 grados
- Cuadra las caderas hacia adelante
- Extiende los brazos por encima de la cabeza y activa el core
Benefits
- Strengthens the quadriceps, glutes, and calves
- Builds balance and proprioceptive awareness
- Stretches the hip flexors and psoas of the back leg
- Generates internal heat and boosts circulation
- Builds core stability and leg endurance
Muscles Engaged
Modifications
- Shorten your stance for better balance and less intensity
- Keep hands on hips or at heart center if shoulders are tight
- Place hands on blocks on either side of the front foot for support
Cautions
- Avoid with acute knee injuries; reduce the depth of the front knee bend
- Use caution with high blood pressure when arms are raised overhead
- Those with ankle instability should practice near a wall