Yoga four pillar support looks like a simple pose: the body is in a straight line, the hands are on both sides of the ribs, and the elbows are clamped.
Chaturanga, however, students who have done four column support will know that four column support is not so simple.
When students can’t do four column support, they will ask, where should we make efforts? Limb support is really not simple.
It’s not a matter of where you need to force, because you need to force almost everywhere.
Four pictures let you understand the four column support picture 1: in fact, standing up and looking at the four column support is like standing up, and then pushing the wall with both hands.
It’s easy to do this standing, but it’s difficult to do it on your stomach and overcome gravity.
Figure 2: from the side view: gravity will bring the shoulders down.
If you are not aware, the shoulders must be buckled in.
Therefore, what we need to do is to lift the shoulders and rotate the abdomen backward in the middle of the body.
This part is the easiest to fall down.
There is no other good way except to retract and lift the abdomen itself.
While retracting the abdomen, rotate the pelvis backward to avoid collapsing the waist.
At the same time, the heels should step backward, The body can be straight only when it opposes the force of the upper body falling forward.
The front of the knees and thighs need to be lifted up.
Figure 3: from the top view: the inner side of the thighs and knees should be lifted up, which is the same as the downward dog pose, and the same as the mountain pose.
Figure 4: This is the upward view to see the force direction of the palm: from the thumb to the little thumb, Fanning out your fingers helps you rotate your shoulders outward and support the back four columns.
It looks simple, but it is actually one of the most challenging poses in yoga.
If beginners do not get the correct guidance, it is easy to get shoulder injuries.
Practice yoga, details are very important! Do you really understand four column support? ▼ good classes in the near future..