Box Pose is a hands-and-knees position that can serve as a base for gentle movement. Place padding under the knees, keep the wrists comfortable, and use fists or forearm support if hands-flat positioning is unsuitable.
What is Box Pose?
Chakravakasana is commonly used to describe a hands-and-knees base, though terminology can differ by yoga school. The position can be still or used for gentle spinal movement.
How do you set up Box Pose?
Use a padded mat and adjust the hand position to your wrists.
- Come onto hands and knees, placing the hands under or slightly ahead of the shoulders.
- Position the knees under or slightly behind the hips, with padding beneath them.
- Spread the fingers only as comfortable and press evenly through the hands without collapsing the shoulders.
- Keep the head in line with the spine and breathe normally.
- To leave, shift the hips back or sit to one side slowly.
How can you modify Box Pose?
Place a folded blanket under the knees, use fists or yoga wedges for wrist comfort, or practice forearms on a stable raised surface. A chair-supported position is another option.
When should you stop or modify?
Adjust for wrist, shoulder, knee, or back pain, numbness, or dizziness. This draft awaits named teacher review.
Common question: Do wrists need to be directly under shoulders?
No. Move the hands slightly forward or use a raised support if that is more comfortable.
Références et lectures complémentaires
Ces références fournissent un contexte général. Elles ne valident pas chaque indication de cette page et ne remplacent pas les conseils d’un enseignant qualifié.
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.