四柱支撑式
Chaturanga Dandasana
chah-too-RAHN-gah dahn-DAH-sah-nah
具有挑战性的低平板支撑，增强上半身力量，是串联序列的关键。
如何做 四柱支撑式
- 从平板支撑式，身体微微向前移
- 将身体降低至一半高度
- 手肘贴近肋骨，弯曲90度
- 从头到脚跟保持一条直线
- 全程核心保持收紧
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