Low Plank Pose, also known as Chaturanga Dandasana, is a yoga pose that strengthens the arms, wrists, and core. It is often used as a transition between other yoga poses, such as Upward Facing Dog and Downward Facing Dog. To enter the pose, begin in a high plank position with the hands directly beneath the shoulders and the feet hip-distance apart. Lower the body down towards the mat, keeping the elbows close to the body and the shoulders away from the ears. The body should hover just above the mat, with the elbows grazing the ribcage. Hold the pose for a few breaths before transitioning to the next pose. It’s important to keep the core engaged and the back straight to avoid straining the lower back.
Low Plank Pose is a foundational pose in many styles of yoga, particularly in vinyasa or flow classes. It’s important to maintain proper alignment in the pose to get the most benefit and to avoid injury. Some tips for proper alignment include:
- Keep the shoulders away from the ears and the elbows close to the body as you lower down
- Keep the core engaged throughout the pose
- Keep the back straight and avoid sagging in the lower back
- Keep the legs active and engaged
- Keep the hands shoulder-distance apart and press them firmly into the mat
Benefits of the Low Plank Pose include:
- Strengthening the arms, wrists and core
- Improving balance and stability
- Improving posture
- Improving the stability of the shoulder girdle
- Helps to tone the abdominal muscles
- Helps to improve the digestion and respiration.
It’s important to note that, if you have wrist or shoulder injuries, this pose may not be suitable. In this case, it’s recommended to modify the pose by using yoga blocks or placing the hands on an incline.
How to perform Low Plank Pose (Chaturanga Dandasana)
Here are the steps to perform Low Plank Pose (Chaturanga Dandasana):
- Start in a high plank position with your hands placed directly beneath your shoulders and your feet hip-distance apart.
- Engage your core and keep your back straight.
- Slowly lower your body down towards the mat, keeping your elbows close to your body and your shoulders away from your ears.
- Keep your core engaged as you hover just above the mat, with your elbows grazing your ribcage.
- Keep your hands shoulder-distance apart and press them firmly into the mat.
- Keep your legs active and engaged.
- Hold the pose for a few breaths before transitioning to the next pose.
- To release, lower your knees to the mat and come into a child’s pose.
It’s important to keep the core engaged and the back straight throughout the pose to avoid straining the lower back. If you have wrist or shoulder injuries, you can modify the pose by using yoga blocks or placing the hands on an incline.
Remember, it’s always a good idea to listen to your body and not push yourself beyond your limits. If you feel any pain or discomfort, release the pose and rest.