Affondo Alto
Ashta Chandrasana
AH-shtah chahn-DRAHS-ah-nah
Un affondo in piedi dinamico che rafforza le gambe e l'equilibrio generando calore.
Come fare Affondo Alto
- Porta un piede indietro mantenendo la gamba posteriore dritta
- Mantieni il tallone posteriore sollevato
- Piega il ginocchio anteriore a 90 gradi
- Allinea le anche in avanti
- Tendi le braccia sopra la testa e attiva il 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