Postura da Prancha
Phalakasana
fah-lah-KAH-sah-nah
Uma postura fundamental de fortalecimento do core que desenvolve resistencia.
Como fazer Postura da Prancha
- A partir de maos e joelhos, leve os pes para tras
- Estenda as pernas em posicao de flexao
- Mantenha o corpo em uma linha reta da cabeca aos calcanhares
- Ative o core e os quadriceps
- Abra bem os dedos e pressione atraves das palmas
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