yogabuch / asanas / abductor strengthening on the stairs

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last update: 30.12.2018
Name: abductor strengthening aon the stairs
Level: A

• Classification: A
• Contraindication
• Effects of
• Preparation
• follow-up
• derived asanas
• similar asanas
• diagnostics
• Instruction
• details
• Variants

Classification

classical: funktional exercise
physiologically: strengthening of the abductors

Contraindications

Effects

Preparation

Follow-up

Derived asanas:

Similar asanas:

Diagnostics (No.)

Instructions

1. Stand with the inside foot of the standing leg on the long edge of a step so that the other foot is hanging in the air.
2. Using the force of the abductors of the standing leg, raise the contralateral hip (that of the free leg) as far as possible and then slowly lower it again.

Details

1. If you find the exercise too easy, you can hold two dumbbells in your hands. Their weight is held by the spine and the SI-joint and ultimately also by the abductors of the support leg. If the posture seems unstable, you can hold on to the railing with one hand and hold a dumbbell in the other.