Chaturanga Dandasana Breakdown
Chaturanga Dandasana Breakdown
Sanskrit Name: Chaturanga Dandasana
English: Four Limbed Staff Pose
How to do Chaturanga Dandasana:
Start in plank. Bring the shoulders slightly over the wrists. Come up high on the toes. Press back through the heels to turn on the legs. Keep the abdominals engaged, the back strong. Lift the body as you inhale. On an exhale, let the elbows bend, squeezing them in towards the body. The elbows come right over the wrists as the body lowers. Maintain alignment, the body lowers as a unit until the shoulders reach the height of the elbows. Only lower to your own degree. If you feel that you’re losing your form, stop
Chaturanga Dandasana is in the traditional Sun Salutaiton sequence.
Contraindications and Cautions
- Carpal tunnel syndrome
- Pregnancy
Benefits
- Strengthens the arms and wrists
- Tones the abdomen
Accessibility Options
- Drop on knees
- Use a wall for support (standing chaturanga)
- Use a chair for support
- Bring blocks under shoulders
- Bring block under chest
- Place strap above elbows
- Alternative is knees chest chin
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