Avanco Baixo
Anjaneyasana
ahn-jah-nay-AH-sah-nah
Um profundo abridor de quadris que alonga o psoas e os quadriceps enquanto abre o peito.
Como fazer Avanco Baixo
- A partir de uma posicao de avanco, baixe o joelho de tras no tapete
- Destaque os dedos do pe de tras
- Mantenha o joelho da frente alinhado sobre o tornozelo
- Afunde os quadris para frente e para baixo
- Estenda os bracos acima da cabeca
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