Posture de la Planche
Phalakasana
fah-lah-KAH-sah-nah
Une posture fondamentale de renforcement abdominal qui developpe l'endurance.
Comment faire Posture de la Planche
- Depuis les mains et les genoux, reculez les pieds
- Tendez les jambes en position de pompe
- Gardez le corps en une ligne droite de la tete aux talons
- Engagez la sangle abdominale et les quadriceps
- Ecartez les doigts et appuyez a travers les paumes
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