Plancha Baja
Chaturanga Dandasana
chah-too-RAHN-gah dahn-DAH-sah-nah
Una desafiante plancha baja que desarrolla fuerza en la parte superior del cuerpo, clave en secuencias de vinyasa.
Como hacer Plancha Baja
- Desde la Plancha, desplazate ligeramente hacia adelante
- Baja el cuerpo hasta la mitad
- Manten los codos cerca de las costillas a 90 grados
- Manten una linea recta desde la cabeza hasta los talones
- Activa el core durante todo el movimiento
Benefits
- Strengthens the arms, shoulders, and wrists
- Builds core stability and full-body control
- Tones the abdominal muscles
- Prepares the body for arm balances and advanced transitions
- Develops the pushing strength essential for vinyasa flow
Muscles Engaged
Modifications
- Lower the knees to the floor before lowering the chest for a supported version
- Use a strap looped around the upper arms to prevent elbows from flaring
- Lower all the way to the floor instead of hovering until you build sufficient strength
Cautions
- Avoid with rotator cuff injuries or shoulder instability
- Not recommended with carpal tunnel syndrome or wrist injuries
- Use caution during pregnancy