People who have done yoga four pillars know that chaturanga four pillar support is a particularly important pose in series with up and down dog pose! But many practitioners say that their four column support is always bad
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Is it just because their arms have no strength? In fact, it’s really not easy to do the four pillar pose well
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Not only the arms, shoulders and backs need to work, but also the muscles of the whole body need to work together
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Let’s take a look at what we need to pay attention to when practicing the four pillar support today! Error prone points 1
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The hip is too much higher than the shoulder, and the shoulder buckle will cause too much pressure on the shoulder and lead to compensation! Error prone points 2
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The core is not activated, the hip is too downward, resulting in increased lumbar pressure, and the upper limb pressure is increased
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Error prone points 3
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The elbow is too outward, the back is too open, and the chest muscle is not activated, resulting in pain in the wrist, elbow and shoulder
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How to correctly practice the four pillars: inhale from the inclined plate, rotate the shoulders backward, pay attention not to lower the head, fully extend the neck, exhale, and tighten the core, Bend your elbows inward with both hands to start the pectoral muscles, back, core, gluteal muscles and front thigh muscles
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The body is in a straight line
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How can beginners practice without collapse of waist, arched back and hip? Try these two auxiliary methods! Step back 1
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You can practice kneeling on both knees and pad two yoga bricks under your shoulders
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Step back 2
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When you adapt to step back 1, put the extension belt on the outside of your arm to help improve the buckle in your shoulder
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Step back 3
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When the step back 1 version can be easily completed, try to lift your knees off the ground and complete the four column support
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It seems simple
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In fact, it is very challenging in yoga, Not just local muscles, but to practice yoga with a sense of integrity
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Details are very important! Click the video number below to watch more dry goods
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Remember to like + pay attention! Teacher wechat, long press the QR code identified in the figure below to add a point in the lower left corner to select yoga products.
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