Chaturanga Dandasana (Translated as Four-Limbed Staff Pose) is a popular posture practiced in Sun Salutations and Vinyasa flow. This challenging low plank involves lowering your body in a straight line until it is parallel to the ground, supported by the toes and palms, with elbows at a right angle.
As an advanced asana, Chaturanga can be tricky to learn and master. Practicing Chaturanga incorrectly over time can lead to injury, therefore be sure to check out these tips and demo video below.
1. From a high plank position with the hips in line with the body, shift your weight slightly forwards.
2. Bend the elbows hugging them into the body as you lower down. Keep the body in one straight line.
3. Do not release all the way onto the ground. Before your body touches the ground use your arm strength to push the palms into the mat lifting the chest and rolling onto the tops of the feet into an Upward Facing Dog.
4. From Upward Dog lift the hips using your arm and core strength to push back into a Downward Dog.
5. When you first begin to practice Chaturanga in class or in your home practice, only practice it in two or three sun salutations/vinyasa flows and only once your body has warmed up. Mix it up by lowering down some times via 'knees, chest, chin' to avoid fatiguing and straining the muscles.
For more FREE yoga videos join the Gemma Clarke Yoga community today