For beginners who have just come into contact with flow yoga and astonga, four pillar support is a stumbling block to progress.
Many students say that the arm strength is not enough and they can’t do it at all…
In fact, doing four pillar support not only needs to strengthen the arm strength, but also mastering skills is very important.
If you can’t do a complete four pillar support, you might as well complete the practice with AIDS, Avoid compensatory physical injury.
Today, Xiaobian will share several variants of four column support.
By changing the difficulty of posture, we can make the practice safer.
Let’s try it together! Let’s share the complete four column support steps: from the inclined plate, the shoulders are directly above the wrists, the soles of the feet are vertical, the core is closed, the legs are tightened and lifted up, the heels are pushed back, the breath is ready, the center of gravity is moved forward, the elbows are bent, the big arms are clamped to the trunk, the small arms are vertical, to the four column support, the whole body is in a straight line, the core is tightened to keep breathing smoothly, Inhale into the next pose.
If it is difficult, you can try the variant of four pillar support: 1.
You can bend your knees and shorten the distance to reduce the difficulty.
2.
With the help of yoga bricks, place the bricks directly below the sternum to support the body and reduce the pressure on the arms.
3.
Put the extension belt on the big arm and enter the four pillars about the same width as the shoulder.
The extension belt can help support the body and avoid being too heavy, Put too much pressure on your shoulders and arms.
4 when entering the pose, first bend your knees to the ground, bend your elbows to the trunk, point your chest and chin to the hip upward, and enter the eight body throw.
5 if it is still difficult, you can keep in the inclined plate to strengthen your arms and core strength, and then enter the pose.
If you can easily do four column support, you can also try a variant to strengthen the difficulty: from the inclined plate, Inhale and lift the left leg up and exhale into the four pillar variant.
Keeping the left leg up variant will test the control and stability of the body.
After restoration, remember to practice the opposite side.
Yoga practice is not achieved overnight.
You will gain as long as you insist ▼ teacher wechat ▼▼ recommend good lessons and good things in the near future, and enter the selection of yoga products in the lower left corner..