Day 26 of the #wildlove30days yoga challenge
A familiar posture that always springs a love/hate relationship within our practice, and very often a little confusion on how to actually do it! This little breakdown will give you the guidance to do Chaturanga safely and effectively, take your time, correct yourself and dont push!
Chaturanga Dandasana - Four-Limbed Staff Pose (Floating low plank).
Starting in a table top position wrists under the shoulders and knees under the hips. Become aware of the trunk of the body and if it feels strong as you push the floor away and then soft if you allow it to 'rest, hang'.
Hug your lower ribs in and draw your core in, now just encourage a little lean forwards and bend the elbows IN and back, not OUT. This is something that could take a little getting used to!
As you press the elbows back reach the heart forwards, you will see on the photos how far forward the upper body actually is and the arms are eventually right angles.
Take your time with the first layer, maintaining a strong centre and moving weight forwards.
To move deeper keep leaning forwards and hug the elbows in towards the waist, you may be able to lower all the way down but its preferable to find an active layer you can maintain and push back up.
Always remember lower ribs in, belly draws up and in and broaden through the lower and upper back.
To explore the full variation come into a plank position and work through the first layers of bending the elbows back towards the feet and body rather than out, how long can you hold!
As you build more strength then you can explore adding the depth! Moving the torso forwards and down in one smooth movement.
Take your time, this is one of the hardest postures to explore, as Sri. K. Pattabhi Jois. says “Do Your Practice and All is Coming”.
Tips & Adjustments:
- Practice on your knees for a long as you want, there is no rush to get the knees off the floor.
- Maintain the upper body alignment without collapsing.
- Try not to let the shoulders come lower than the elbows.
- Keep the chest open
- Place a pillow or block under the chest to help you maintain height!
- Trust the process
+ Strengthens upper body & shoulders.
+ Increases range of movement in shoulders.
+ Strengthens the core.
+ Strengthens lower back.
+ Builds & improves stamina.
+ Builds patience and focus.
✨ Take a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildlove30days
✨ If you practice and share everyday you have the chance to win a brand new COMBO YOGA MAT from @yogadesignlab https://gb.yogadesignlab.com/collections/combo-mats/1-5mm
✨ To view the full video tutorial LOG IN as a member (its free!)
Well done! Almost there!
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