Estocada Baja
Anjaneyasana
ahn-jah-nay-AH-sah-nah
Un profundo abridor de caderas que estira el psoas y los cuadriceps mientras abre el pecho.
Como hacer Estocada Baja
- Desde una posicion de estocada, baja la rodilla trasera a la colchoneta
- Destapa los dedos del pie trasero
- Manten la rodilla delantera alineada sobre el tobillo
- Deja caer las caderas hacia adelante y hacia abajo
- Extiende los brazos por encima de la cabeza
Benefits
- Deeply stretches the hip flexors, psoas, and quadriceps
- Strengthens the front leg's quadriceps and gluteus muscles
- Opens the chest, shoulders, and torso
- Improves balance and stability
- Counteracts the effects of prolonged sitting
Muscles Engaged
Modifications
- Place a folded blanket under the back knee for cushioning
- Keep hands on the front thigh or on blocks for more support
- Place blocks under the hands on either side of the front foot for stability
Cautions
- Avoid if you have a knee injury on the back leg; use extra padding or keep the knee lifted
- Use caution with high blood pressure when arms are raised overhead
- Those with hip replacements should check with their doctor about range of motion