Avanco Alto
Ashta Chandrasana
AH-shtah chahn-DRAHS-ah-nah
Um avanco em pe dinamico que desenvolve forca nas pernas e equilibrio enquanto gera calor.
Como fazer Avanco Alto
- De um passo para tras com um pe, mantendo a perna de tras reta
- Mantenha o calcanhar de tras elevado
- Flexione o joelho da frente a 90 graus
- Alinhe os quadris para frente
- Estenda os bracos acima da cabeca e ative o core
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