낮은 런지
Anjaneyasana
ahn-jah-nay-AH-sah-nah
장요근과 대퇴사두근을 스트레칭하고 가슴을 열어주는 깊은 고관절 열기 자세입니다.
하는 방법 낮은 런지
- 런지 자세에서 뒷무릎을 매트에 내린다
- 뒷발 발등을 편다
- 앞무릎을 발목 바로 위에 유지한다
- 골반을 앞쪽 아래로 가라앉힌다
- 양팔을 머리 위로 뻗는다
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