Prancha Baixa
Chaturanga Dandasana
chah-too-RAHN-gah dahn-DAH-sah-nah
Uma desafiadora prancha baixa que desenvolve forca na parte superior do corpo, fundamental em sequencias de vinyasa.
Como fazer Prancha Baixa
- A partir da Prancha, desloque-se levemente para frente
- Baixe o corpo ate a metade
- Mantenha os cotovelos perto das costelas a 90 graus
- Mantenha uma linha reta da cabeca aos calcanhares
- Ative o core durante todo o movimento
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