Follow Fate to Add Teacher WeChat to Watch Teacher’s Moments~Four Pillars Support, a seemingly simple but challenging pose that often appears in Vinyasa (Tandem Pose), from Four Pillars Support to Upper Dog Pose, and then from Upper Dog Pose to Lower Dog Pose.
The four pillar support posture is done, which can effectively exercise the upper body and core strength.
If you make a mistake, such as the following 7 common mistakes, not only won’t exercise your body, but it will also cause harm to your body.
Error 1: Where should the hand be placed if it is too forward or backward? Starting from the diagonal board, with your wrist under your shoulder, don’t rush to the four pillars for support.
Before bending your arms, push your body forward so that your shoulders are slightly above your wrist.
Then bend the elbow again, keeping it directly above the wrist.
(Slant style, shoulder aligned with wrist) (Shoulder moves forward beyond wrist) (Bend elbow 90 degrees) Error 2: Elbow opens outward, four pillar support is not a push up, push up elbow opens outward, but four pillar support is not.
The elbow should be pinched inward towards the body, but do not pinch too much inward, causing your shoulders to rotate forward (rounded shoulders).
And the elbow should face towards the back of the cushion.
(Error demonstration: Elbow open) Error three: Shoulder too low or forward rotation (rounded shoulder) In four pillar support, if the shoulder is too low, it will bring unnecessary pressure to the wrist and elbow, but the muscles that should be activated are not activated, and the shoulder and shoulder rotator muscles are prone to injury.
Therefore, avoiding forward rotation of the shoulders is important, more important than how low the body can fall.
(False demonstration: Shoulders too low, pronated inward) Moreover, in a complete four pillar support, the upper arms are parallel to the ground.
How low one can fall is not the key, the key is safety and effectiveness.
Don’t fall too low in the four pillar support, you can even bend your elbows a little bit, with your shoulders higher than your elbows.
In order to prevent shoulder pronation, it is necessary to consciously expand the clavicle, keep the scapula backward and inward, and ensure that you can push yourself back to the ramp at that height.
That’s right.
Error 4: Many people’s heads fall off, but they don’t know it.
In order to correct this mistake, the gaze point is very important, which is where the eyes are looking.
At this point, you should look forward slightly instead of looking straight down.
Maintain a straight line between the back of the neck and the rest of the spine, from the tailbone to the top of the head.
(Error demonstration: head falling) Error 5: If the buttocks are raised too high, the four pillar support will look strange and uncomfortable to do
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