옆 런지 자세
Skandasana
skahn-DAH-sah-nah
고관절을 열고 고관절 가동성을 높이는 깊은 측면 스트레칭입니다.
하는 방법 옆 런지 자세
- 발을 넓게 벌려 선다
- 한쪽 무릎을 깊게 구부린다
- 다른 다리를 곧게 뻗고 발끝을 위로 향한다
- 엉덩이를 낮게 내린다
- 합장하거나 바닥에 손을 놓아 지지한다
Benefits
- Deeply stretches the inner thighs, hamstrings, and groin
- Strengthens the bent-leg quadriceps and glutes
- Improves lateral hip mobility and ankle flexibility
- Builds balance and proprioceptive awareness
- Prepares the body for deep squats and hip openers
Muscles Engaged
Modifications
- Place a block under your hands for balance support
- Keep the extended-leg foot flat on the floor if balance is challenging with toes up
- Reduce the depth of the bend in the squatting leg for less intensity
Cautions
- Avoid with groin or inner-thigh tears
- Use caution with knee injuries; do not force the deep bend
- Those with ankle instability should practice with support