Chaturanga Dandasana
Lage Plank Houding | Low Plank Pose
Strengthens shoulders, arms and wrists.
Strengthens abs.
Contra-indications:
wrist & shoulder injuries
GETTING INTO THE POSE
From a plank position with the hands and elbows directly below the shoulders.
Push the heels back to activate the legs.
Keep the spine as neutral as possible and tighten the muscles in the trunk to stay straight and stable.
The sitting bones come slightly towards the back of the knees to make space in the lower back, feel how your lower abs tighten.
Exhale: Roll forward on your toes, bring the weight forward and bend the elbows.
Keep the elbows close to the torso and above the wrists.
Shoulders away from ears.
Gaze slightly forward.
BREATH
Inhale: lengthen between your crown and your heels & the pubic bone and the sternum.
GETTING OUT OF THE POSE
Push the sternum forward and up to urdhva mukha svanasana .
- Or -
Bend the elbows further and bring your body to the mat.
PREPARATORY POSES
Phalakasana | Plank pose
SUBSEQUENT POSES
Phalakasana | Plank pose
Urdhva Mukha Svanasana | Upward facing dog
REPLACEMENT POSES
Bring knee-chest-chin to the mat
Phalakasana | Plank pose