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.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.