Source: China Yoga Online (ID: China Yoga Online) many people think that Yoga four pillar support is the Yoga version of push ups, an action to exercise the upper body.
In fact, there are many subtle differences between the two.
If you think chaturanga is just an exercise for pectoralis major and arms, you should know that it is not push ups.
Yes, you can exercise your upper body strength through four pillars, but it is one of the movements in the sun worship, which is found in many types of yoga.
The four pillar support plays a very important role in the worship of the sun.
The worship of the sun is a cycle, and many yoga people practice it every day.
The deeper meaning of sun worship is to show respect for the sun, the material and spiritual center of the world, and thank the sun god, the God of health.
Sun worship guides us to open ourselves physically and mentally, surrender from within, bloom our life, bring us a healthy and strong body, prolong the length of life, and become one with God.
But what does this have to do with the difference between four column support and push ups? From a purely fitness perspective, the two seem to be the same.
In four column support and push ups, many muscle groups are activated: arms (biceps and triceps), shoulders (rhomboid and latissimus dorsi), core (rectus abdominis, transverse abdominis and anterior saw muscle), legs and spine muscles.
Activate these muscles to fully extend the body in this action.
The benefits of the two are very similar.
However, if you want to say how to do these two asanas well, the statement is very different.
Let’s “dissect” the difference between the two.
Where are the hands? Push ups: the greater the distance between your hands, you can activate the pectoralis minor muscle.
The smaller the distance between the hands, the triceps can be activated.
Four column support: put your hands directly under your shoulders, come to the inclined plate, then bend your elbows, move your body forward and down, and put your hands in the middle of your ribs, between your shoulders and waist.
This position allows you to stay in the mobile Sun Salutation position.
How much does the body fall? Push ups: try to keep your chest as close to the ground as possible.
The larger the range of motion, the more corresponding muscle activation is required, or just bring the elbow to 45 °.
Four pillar support: the body is lowered, the elbows are on both sides of the ribs, the palms are directly below the elbows, and the size of the arms is 90 °.
How many? Push ups: it’s better to do 10 standard supports than 30 but non-standard four pillar supports soon: in the Sun Salutation, you can do 10-12 four pillar supports (the number varies according to the type, sequence and teacher of yoga).
What’s the difference in breathing? Push ups: inhale with your nose when you go down and exhale with your mouth when you go up.
Four pillar support: inhale and exhale with your nose when you go down to four pillar support, and then inhale forward and up to the upper dog style.
Where is the focus? Push ups: to live a long life, muscle strength is very important.
Four pillar support can exercise different parts of the body, increase body strength, help you move your body consciously and prevent injury.
Four pillar support: while building endurance, this pose requires finding a sense of relaxation and observing how you overcome difficulties with strength and mindfulness.
What is the difference in practice effect? Push ups: chest, abdomen, arms and back are stronger.
You will be aware of the positive position of your body and will do it more correctly in any exercise.
Four pillar support: in the sun salute, four pillar support provides similar benefits to push ups.
As described above, they also establish the foundation for arm support postures such as crane cicada, and make you lighter and easier to do inverted three-dimensional.
Half of fitness coaches believe that push ups are a necessary part of daily fitness, but four pillar support is not necessarily required in yoga.
In fact, many yoga classes do not have four pillars.
However, if you do well, do it right and do it calmly, you can see a lot of things inside.
Did you get your four pillar support right?..
