Hoge lunge
Ashta Chandrasana
AH-shtah chahn-DRAHS-ah-nah
Een dynamische staande lunge die beenkracht en balans opbouwt en warmte genereert.
Hoe doe je Hoge lunge
- Stap één voet naar achteren en houd je achterbeen gestrekt
- Houd de achterhiel opgetild
- Buig je voorste knie tot 90 graden
- Richt je heupen naar voren
- Reik je armen omhoog en span je romp aan
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