높은 런지
Ashta Chandrasana
AH-shtah chahn-DRAHS-ah-nah
다리 힘과 균형을 키우고 열을 발생시키는 역동적인 서서 하는 런지입니다.
하는 방법 높은 런지
- 한 발을 뒤로 빼고 뒷다리를 곧게 편다
- 뒷발 뒤꿈치를 들어올린 채 유지한다
- 앞무릎을 90도로 구부린다
- 골반을 정면으로 맞춘다
- 양팔을 머리 위로 뻗고 코어를 조인다
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