How to Do Chaturanga Like a Yoga Pro

December 08, 2015

How to Do Chaturanga Like a Yoga Pro

Chaturanga... chaturwhatta? For those of you who are not familiar with this phrase, chaturanga dandasana (chah-tuur-ANGH-uh dahn-DAHS-uh-nuh) is one of the foundational yoga poses that strengthens your arms and abdominals. It is a major component of Ashtanga, Vinyasa, and Power Yoga. Vinyasa yoga is a practice based on movements that are synchronized to breath. This is also sometimes called “flow yoga” because of the smooth way that the poses run together. Your breath acts as a support to the movement as you to flow from one pose to the next with an inhale and exhale.

This simple stretch has many benefits for your body, which include strengthening the arms, shoulders, and leg muscles. It also helps develop core stability and prepares the body for balance. If not done correctly over time, it can result in shoulder injuries. Here are a few easy steps to show you how to do chaturanga:

Step 1: Position Yourself

Get into a plank position. From plank, shift your weight forward so your elbows are at a 90-degree angle over your wrists as you lower down.


Step 2: Use Your Abs

Pull up through your abs and legs so that your shoulders stay in line with the elbows. (Don’t let your chest lower and touch the floor).

Step 3: Tight Elbows

Keep your elbows close to your body and do not let them spread out to the sides.


Step 4: Modify if Necessary

If you need to modify this movement, drop to your knees as you build strength in your abs and upper body. With these steps, you will perfect your chaturanga, making your yoga poses flow with grace. So, who’s ready to do cha, cha, cha, chaturanga with me?

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