Posizione della Tavola
Phalakasana
fah-lah-KAH-sah-nah
Una posizione fondamentale di rafforzamento del core che sviluppa la resistenza.
Come fare Posizione della Tavola
- Da mani e ginocchia, porta i piedi all'indietro
- Distendi le gambe in posizione di piegamento
- Mantieni il corpo in una linea retta dalla testa ai talloni
- Attiva il core e i quadricipiti
- Allarga le dita e premi attraverso i palmi
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