Postura de la Plancha
Phalakasana
fah-lah-KAH-sah-nah
Una postura fundamental de fortalecimiento del core que desarrolla resistencia.
Como hacer Postura de la Plancha
- Desde manos y rodillas, lleva los pies hacia atras
- Estira las piernas en posicion de flexion
- Manten el cuerpo en una linea recta desde la cabeza hasta los talones
- Activa el core y los cuadriceps
- Separa bien los dedos y presiona a traves de las palmas
Benefits
- Strengthens the core, arms, shoulders, and wrists
- Builds full-body endurance and muscular integration
- Tones the abdominal muscles
- Prepares the body for Chaturanga and arm balances
- Improves posture by strengthening the muscles that resist gravity
Muscles Engaged
Modifications
- Drop the knees to the floor for a Half Plank while building strength
- Place forearms on the floor for Forearm Plank to reduce wrist pressure
- Place hands on a bench or wall for an inclined plank to reduce overall load
Cautions
- Avoid with carpal tunnel syndrome or acute wrist injuries
- Use caution with shoulder injuries; reduce hold time
- Those with lower back pain should ensure the core is fully engaged to protect the spine