プランクのポーズ
Phalakasana
fah-lah-KAH-sah-nah
持久力を養う基本的な体幹強化ポーズです。
やり方 プランクのポーズ
- 四つん這いから足を後ろに引く
- 脚をまっすぐ伸ばし腕立て伏せの姿勢をとる
- 頭からかかとまで一直線を保つ
- 体幹と大腿四頭筋を引き締める
- 指を大きく開き手のひらでしっかり押す
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