Pane pose is a basic yoga asana with many benefits. It is often incorporated into yoga streams to build core strength, stability, and stamina.
The Panta, known as phalakasana in Sanskrit, is a simple but powerful yoga pose that involves multiple muscle groups. To practice this pose, keep your body parallel to the ground, your hands just below your shoulders and your toes tucked underneath.
Fortified Core:The posture mainly targets the core muscles, including the rectus abdominis, transverse abdominis, and trapezius muscles. Regular practice helps to build a strong and stable foundation that strengthens the overall strength of the body.
Exercise arms and shoulders:Maintaining the plank works the muscles in your arms, shoulders, and upper back, which improves strength.
Improves balance and stability:The plank pose improves proprioception and body awareness, making it easier to maintain balance in other poses.
Prepare for arm balance:Asanas enhance strength and stability in the arms, shoulders, and core areas in preparation for arm balance poses.
Starting in the tabletop position, step your feet back and your toes together to stretch your legs.
Work your core muscles by pulling your belly button toward your spine while your tailbone is elongated toward your heels.
Stay in a straight line from the top of your head to your heels, keeping your legs completely together. Spread your collarbone and tuck your ribs together.
Gaze slightly forward, keeping your head in line with your spine. Breathe steadily.
Access from downward facing dog:
Prepare for downward facing facing facing dog, moving your weight forward with your shoulders stacked above your wrists. You may need to step your foot back a little bit to keep your hips in a straight line with your heels.
Press your hand down as hard as you would push the floor and spread your fingers. Breathe steadily while holding the asana.
Hips drooping or lifting:Keep your core muscles moving, your legs and glutes moving, your buttocks level, your coccyx elongated, and keep your head to toe in a straight line.
Collapsed shoulder:Spread your fingers and actively press the floor away from you. Pay attention to the involvement of the back muscles: including the rhomboids, trapezius, and latissimus dorsi, which will help prevent the shoulders from hunching over or sinking.
Screen Screen:While holding the asana, breathe smoothly to give a sense of stability and relaxation.
Practice in a chair
Place your hands on a sturdy chair, not on the floor, and maintain the same posture as a traditional board pose. This change reduces the load on the wrist.
Half-plate type
In this variation, lower your knees to the ground while keeping your upper body and plank in the same straight line. This modification reduces the strength and is gentler while still keeping the core and upper body muscles engaged.
Toggle type
The elbows are placed on the ground, parallel to each other, and in this variation, a clenched fist strengthens the muscles around the wrists.
Side panel type
Starting with the plate pose, transfer the weight to one hand, turn the body to one side, fold the legs in a long line, hook the feet back and stack them up and down. Extend your upper arm upward. This arm balance strengthens the trapezius muscles and improves lateral stability.
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