Next in YOGAPEDIA Adjustments in order to help you find secure positioning in Chaturanga >

Chaturanga Dandasana
chaturanga = 4 arm or legs · danda = team · asana = pose
Four-Limbed Staff Pose

Benefit: A foundational position that educates you ways to find your facility and activate your legs in arm balances

Instruction

1. From Slab Pose, align your shoulders somewhat ahead of the wrists and come into the rounds of your feet, pushing the soles of your feet back, as if right into a wall surface behind you.

2. Concurrently press back with the heels to engage the quadriceps as well as bring the reduced Body to life, and reach your sternum ahead, developing a right, tight line of energy from the crown of your head via your feet.

3. On a breathing, attract the heads of the shoulders and the tops of the upper legs up as well as away from the flooring, pull your lower body up and in, and release the tailbone toward the floor.

4. On an exhalation, bend your elbow joints, maintaining them over your wrists and also pulled in against your sides. Slowly lower yourself towards the floor, keeping your body as straight as a plank of wood, neither letting your Facility Sag neither sticking your buttocks up in the air.

5. Bring your gaze to the flooring, concerning 6 inches in front of you, and remain to reduce till your shoulders are at the very same elevation as your elbows.

6. Remain to get to with the heels, sternum, as well as crown of the head as you breathe.

7. Ahead from the position, exhale and also reduced to your belly or press back as much as Plank Posture. Or breathe in and come onto the tops of your feet as well as into Upward-Facing Dog.

Avoid These Mistakes

DON’ T stick your butts up or let your shoulders collapse any below your elbows.

DON’ T lose stability in your core as well as let your facility sag.

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