四肢で支える杖のポーズ
Chaturanga Dandasana
chah-too-RAHN-gah dahn-DAH-sah-nah
ヴィンヤサシークエンスの鍵となる上半身の筋力を養うチャレンジングなローブランクです。
やり方 四肢で支える杖のポーズ
- プランクからやや前方に体重を移す
- 体を途中まで下ろす
- 肘を90度に曲げ肋骨に沿わせる
- 頭からかかとまで一直線を保つ
- 終始体幹を引き締める
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