Posizione della Dea
Utkata Konasana
oot-KAH-tah koh-NAH-sah-nah
Un potente squat a gambe larghe che genera calore e stabilita del core.
Come fare Posizione della Dea
- Stai in piedi con i piedi molto divaricati, dita rivolte a 45 gradi
- Piega profondamente le ginocchia
- Abbassa le anche all'altezza delle ginocchia
- Estendi le braccia con i gomiti piegati a 90 gradi (braccia a cactus)
- Oppure porta le mani al centro del cuore
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