Avanco Lateral
Skandasana
skahn-DAH-sah-nah
Um profundo alongamento lateral que abre os quadris e desenvolve mobilidade de quadril.
Como fazer Avanco Lateral
- Adote uma posicao ampla
- Flexione um joelho profundamente
- Estenda a outra perna reta com os dedos apontando para cima
- Baixe os quadris
- Junte as maos em prece ou coloque-as no chao para apoio
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