ハイランジ
Ashta Chandrasana
AH-shtah chahn-DRAHS-ah-nah
脚力とバランスを鍛え熱を生むダイナミックな立位ランジです。
やり方 ハイランジ
- 片足を後ろに引き後ろ脚をまっすぐ伸ばす
- 後ろのかかとを持ち上げたままにする
- 前膝を90度に曲げる
- 骨盤を正面に向ける
- 両腕を頭上に伸ばし体幹を引き締める
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