CHATURANGA DANDASANA

English: Four-limbed staff pose/ Half push up

Sanskrit: Chaturanga Dandasana

Chatur=Four

Anga=Limb

Danda=Staff

Asana=Pose

Instructions:

  1. 1. Start in plank pose. Spread fingers wide and keep shoulders directly above wrists. Engage the core.
  2. 2. Inhale and shift weight forward by rolling on tips of the toes.

 Plank2

 

  1. 3. Exhale and lower body until arm form 900 angle.

Chaturanga2

 

 

  1. 4. Hold pose for 10-30s and keep lengthening from heel to top of head.
  2. 5. To come out from the pose, inhale back to plank or upward facing dog.

 

Tips:

  • Actively press down the bases of the hands as if gripping the floor.
  • Lift chest by drawing shoulders together. Do not let chest droop towards the floor.
  • Hug the elbows in towards ribcage. Shoulder should not be below elbow.
  • Keep core muscles very engaged.

 

Variation/Modification:

  • Half Chaturanga (Lowered knees)
  • Knees-Chest-Chin (see pic)

 Knee-Chest-Chin 

Muscles Engaged:

  • Rhomboids
  • Serratus anterior muscles

 

Physical benefits:

  • Strengthens arms, wrists and shoulders
  • Tones the abdominal muscles

 

Mental/Health benefits:

  • Cultivates concentration and focus

 

Precaution/Contraindications:

Wrist, shoulder injuries

Pregnancy

 

 

 

Veron.T July ’14 200Hr Weekend TTC

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