How To Do Chaturanga Dandasana - The Four Limbed Staff Pose

How to Keep Your Shoulders Safe Doing Chaturanga

How many Chaturangas does it take to get to your center ..... of inner bliss?

Or how about just to feel strong and safe?

The key is in the alignment. Watch the video or check out the tips below to help you keep your shoulders safe.

1. Standing Plank Pose

How to do chaturanga safely. www.irenamiller.com Yoga with Irena

Extend your arms straight and keep them in line with your shoulders. Keep the top of the thighs rooting back, lower belly toned, sides of the waistline moving back, and soften between the shoulder blades.

 

2. Standing Chaturanga 

How to chaturanga safely. www.irenamiller.com Yoga with Irena

Bend your arms and draw the hands back in line with your chest. Notice how the chest feels....expansive? Notice the upper back....engaged? How about your triceps, the back of the upper arms....strong?  Do you feel steady and safe?

 

3. Standing Chaturanga - don't do this

How to do chaturanga safely. www.irenamiller.com Yoga with Irena

When you bend your arms from standing plank and draw the hands back to be in line with the shoulders it's not a solid pose. Notice how your chest feels.....collapsed, weak? What about the upper back.......disengaged? How about the arms, do you feel strong? Not me.

4. Modified Chaturanga

How to do chaturanga safely. www.irenamiller.com Yoga with Irena

From table pose, walk your knees behind your hips a good 8 inches, engage and tone your belly. Then move your chest forward an inch, so your shoulders are more in line with your fingertips, and bend your arms, so hands roughly line up with your chest. Root through the mound of your index fingers, keep the head of the shoulders lifted, shoulder blades drawing towards one another and down your back.

 

5. Avoid this move

How to do Chaturanga safely. www.irenamiller.com Yoga with Irena

Watch that the head of your shoulders never drop lower than your elbows. You will lose your feeling of strength and put your shoulders at risk for injury.

 

6. Chaturanga Dandasana - The Four Limbed Staff Pose

How to do Chaturanga safely. www.irenamiller.com Yoga with Irena

Your legs and tummy are working quite a bit in this pose. From plank position, spread your toes to engage your outer shin muscles. Keep the inner thighs lifting, tone the lower belly, move the sides of the waistline to the sky, and shift your chest forward an inch to bring shoulders over fingers. Maintain all these actions and bend your arms, just to the point where shoulders and elbows are level with one another.  Keep the head of your shoulders lifted and your shoulder blades drawing towards one another and down the back. Look forward slightly on your sticky mat.

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