Planche Basse
Chaturanga Dandasana
chah-too-RAHN-gah dahn-DAH-sah-nah
Une planche basse exigeante qui renforce le haut du corps, essentielle dans les sequences de vinyasa.
Comment faire Planche Basse
- Depuis la Planche, avancez legerement vers l'avant
- Abaissez le corps a mi-chemin
- Gardez les coudes pres des côtes a 90 degres
- Maintenez une ligne droite de la tete aux talons
- Engagez la sangle abdominale tout au long
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