高弓步式
Ashta Chandrasana
AH-shtah chahn-DRAHS-ah-nah
充满活力的站立弓步，增强腿部力量和平衡感，同时产生热量。
如何做 高弓步式
- 一只脚向后迈，保持后腿伸直
- 后脚跟抬起
- 前膝弯曲90度
- 髋部摆正朝前
- 双臂上举，核心收紧
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