Your Guide to Virtual Yoga – Tips, Tools & Transformation

Chaturanga Dandasana

ENGLISH TRANSLATION: Four limb staff pose (Chatur = four, anga = four, danda = staff, pose = asana)

LEVEL – Intermediate

TECHNIQUE –

• Start in Adhomukha swanasana. Keep the palms pressing down and away from you as you hold adhomukha swanasana. Extend the fingers from the palms. Maintain equal weight on both palms.
• Inhale, move the body forward into high plank. Arms straight, shoulder blades move in towards the spine. Keep the hips and shoulders in the same line. Feet flexed, knees straight and legs engaged here.
• Exhale, bend the elbows and lower the whole body towards the floor together. Stop when your trunk is in line with the upper arms. Hold here briefly, maintaining the whole body parallel to the floor. Tailbone moves towards the heels, ab muscles slightly pulled in.
• And slowly lower to the ground. Repeat a few times.

BENEFITS:

• Strengthens the arms, shoulders, chest and core
• Prepares us for deeper backbends, arm balances and inversions
• Improves posture
• Strengthens erector spinal muscles
• Increases self confidence

CONTRINDICATIONS:

• Wrist issues
• Pregnancy
• Menstruation