Chaturanga quatrain this is the basic asana in the sun salutation.
If you practice astonga, you will practice this asana again and again.
It’s a bit like push ups, but it’s a little different.
The difference is that the four column requires more arm strength to pinch elbows, not chest muscles.
It is the basis of arm support, such as crow style, crane Zen style, shoulder riding style and so on.
In other words, if you want to practice the high-level postures of the arm class, you must practice the four pillar pose effortlessly.
Key points of practice: enter the four column pose from the inclined plate, the whole body is strong and straight, the body is in a straight line from head to foot, the abdomen is retracted, the core is tightened, keep the mountain body, bend the elbows downward, the big and small arms are 90 degrees, and the big arm is clamped with the chest parallel to the ground.
Common mistakes: the four column pose is not a simple pose, which needs to mobilize the strength of the whole body.
Novices often make the following mistakes: the hips are raised, including the chest and head, the neck is not extended, the large and small arms are not 90 degrees, and the big arm is not parallel to the ground.
It is not easy to correct the above mistakes.
It requires the establishment of strength.
At the beginning of practice, a reduced version can be adopted: bend the knee to practice the four column pose, The boom is not required to be parallel to the ground, but the overall force generation method is the same as that of the four column style, but the force requirements are lower, but it is still difficult.
We need to practice patiently.
This is the process of building basic strength.
end。.
