Summary of the Pose
Chaturanga is a typical pose in western yoga courses that are used to connect your vinyasa from Plank to Updog. In order to avoid shoulder injury, proper alignment is essential.
STEPS
Step 1
Take a seat at the table. Elbows are higher than wrists, and hips are higher than knees. Spread your fingers wide and press your hands firmly into the dirt.
Step 2
Return to a plank position with your legs extended. The heels are pointed straight back, and the toes are tucked. Feet are approximately 2 inches apart.
Step 3
Place your elbows exactly above your wrists. The elbow's eye is facing forward, while the elbow bone is pointing straight back. Don't allow your elbows to splay.
Step 4
Engage your core and begin to slowly and controllably drop your body halfway down towards the earth. The elbows are bent at a 90-degree angle. Maintain a straight energy line from the crown of the head to the shoulders, spine, hips, and ankles. Heels are firing back in unison.
Changes: Bring the knees down to the ground. It will take time to develop the strength in your arms and shoulders to properly practice this position, so simply place your knees on the ground in the interim.
Step 5
Don't allow your shoulders to drop lower than the height of your elbows, and avoid pushing your buttocks up in the air or sinking your hips down. Also, don't hunch your shoulders (keep lifting them towards the sky).
Step 6
To exit the posture, either lower all the way to the ground or press back up into a plank position.
BENEFITS
- Wrists, arms, core, lower back, and muscles around the spine are all toned.
- Enhances posture
CONTRAINDICATION
- Carpal tunnel syndrome
- Injuries to the shoulder, elbow, or wrist
- Pregnant women should avoid lowering their belly in this position.