ローランジ
Anjaneyasana
ahn-jah-nay-AH-sah-nah
腸腰筋と大腿四頭筋をストレッチし胸を開く深い股関節オープナーです。
やり方 ローランジ
- ランジの姿勢から後ろ膝をマットに下ろす
- 後ろ足のつま先を伸ばす
- 前膝を足首の真上に保つ
- 骨盤を前方へ沈める
- 両腕を頭上に伸ばす
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