Ghirlanda
Malasana
mah-LAH-sah-nah
Uno squat profondo che apre le anche e migliora la flessibilita delle caviglie.
Come fare Ghirlanda
- Stai in piedi con i piedi piu larghi delle anche, dita rivolte verso l'esterno
- Scendi in squat portando le anche verso il pavimento
- Mantieni i talloni a terra (usa una coperta se necessario)
- Unisci i palmi al centro del cuore
- Usa i gomiti per premere dolcemente le ginocchia verso l'esterno
Benefits
- Opens the hips, groin, and inner thighs
- Improves ankle mobility and flexibility
- Strengthens the lower back and core
- Stimulates digestion and tones the pelvic floor
- Builds functional squat mobility for daily life
Muscles Engaged
Modifications
- Place a folded blanket under the heels if they do not reach the floor
- Sit on a block or bolster placed between the feet for support
- Hold onto a door frame or sturdy furniture for balance while building flexibility
Cautions
- Avoid with acute knee or ankle injuries
- Use caution with lower back problems; keep the spine upright
- Not recommended if you have a recently injured groin or inner thigh