Agachamento do Iogue
Malasana
mah-LAH-sah-nah
Um agachamento profundo que abre os quadris e melhora a flexibilidade dos tornozelos.
Como fazer Agachamento do Iogue
- Fique em pe com os pes mais largos que os quadris e os dedos virados para fora
- Agache, levando os quadris em direcao ao chao
- Mantenha os calcanhares no chao (use um cobertor se necessario)
- Junte as palmas no centro do coracao
- Use os cotovelos para pressionar suavemente os joelhos para fora
Benefits
- Opens the hips, groin, and inner thighs
- Improves ankle mobility and flexibility
- Strengthens the lower back and core
- Stimulates digestion and tones the pelvic floor
- Builds functional squat mobility for daily life
Muscles Engaged
Modifications
- Place a folded blanket under the heels if they do not reach the floor
- Sit on a block or bolster placed between the feet for support
- Hold onto a door frame or sturdy furniture for balance while building flexibility
Cautions
- Avoid with acute knee or ankle injuries
- Use caution with lower back problems; keep the spine upright
- Not recommended if you have a recently injured groin or inner thigh