Yoga suits everyone. But not every yoga posture is suitable for everyone, including four-pillar support. For many practitioners, the posture is too harsh to practice safely and stably.

If you hurt your shoulder, elbow or wrist, you may need to stop practicing four-pillar support for a while. If you are a yoga teacher in Viasa, you can make some modifications and substitutions to the four-pillar support.

Five modification methods are recommended today.

Practice four-column support with pillow pad

Although it may seem awkward to practice like this in flowing yoga, this adjustment can support your body and make your whole body feel more comfortable with the four-pillar support. This will help you build muscle memory.

How to do it: put the pillow on the yoga mat as shown above to support the upper body.

Step 2 decorate with yoga bricks

Similar to the above version. And it's easier to use yoga bricks at home than on the mat. In addition, compared with support, yoga bricks are easier to concentrate into flowing yoga. Yoga bricks can support enough weight, but you still need to exercise your legs and core.

How to do it: put a yoga brick under your chest. Adjust the height of yoga bricks. Bend your elbow 90 degrees, put your sternum on the yoga brick and straighten your legs.

Learn how to fall in the four-pillar support.

3. The elbow is supported by four pillars of the yoga belt.

Wearing a yoga belt on your elbow can prevent your torso from falling too low and your shoulders from overstretching. Yoga belts can also support part of your weight, but you still need to exercise your shoulders, core and legs.

How to do it: yoga with rings. Wrap it around the arm above the elbow. This circle should be big enough so that your upper arm can touch the side of the rib when you bend your elbow to the four-column support.

If you are weak, you can do the best modification in mobile yoga.

Touch the ground with your knees.

Putting your knees on the floor can support your weight and help you place your upper body better. You can lower one or both knees, depending on the amount of support required.

How to do it: Just put one or two knees on the floor.

If you have problems with your shoulders or wrists, the locust pose is a good choice.

5. locust style, palm facing the floor

If your shoulders and wrists are uncomfortable, it is a good choice to practice locust pose with your palms facing the ground. Posture, rotating the palm outside the floor will rotate the arm and strengthen the shoulder joint, which is very beneficial to many shoulder problems.

How to do it: lie on your stomach, put your arms on both sides of your torso, and lift your upper body into a locust shape. Raise your arms and hands. Keep breathing evenly.

6. Knees, chest and chin touch the ground.

The most common mistake of four-column support is that the shoulders are put too low and the lower body is lifted too high. When the knee touches the ground, this problem will not occur. When "knee, chest and chin" are closely related to four-pillar support, it teaches you a correct neuromuscular model, and a healthy four-pillar support is learned in this way.