Chaturanga Dandasana | Lage Plank Houding| Low Plank Pose

  • Strengthens shoulders, arms and wrists.

  • Strengthens abs.

 

Contraindications
  • 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

 

- Or -

 

  • Bend the elbows further and bring your body to the mat.

PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES