Chaturanga Dandasana 

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Chaturanga Dandasana, "four limbed staff pose",  is an arm balancing pose frequently practiced during sun salutations in Vinyasa classes at Flow.  Done correctly, chaturunga strengthens the shoulders, arms and wrists and tones the abs. Done incorrectly it may cause injury to the shoulders and wrists.  Join us this month as we build strength and confidence as well as practice proper alignement in chaturunga!

Beginning Yogi's Approach
From Plank Pose, begin by lowering your knees to the floor.  Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.  With an exhalation, lower your sternum to within an inch or two above the floor. Soften your gaze; quiet your hearing; relax your face, jaw, and throat. Practice this way until your arms, back, and legs strenghthen.

Intermediate/Advanced Yogi's Approach
Fron Plank pose, exhale and begin to lower your torso and legs towards the floor--hovering a few inches above. Let there be a straight line running from the chin, to the sternum, to the pubic bone. Soften your gaze; quiet your hearing; relax your face, jaw, and throat. Keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel. Broaden the shoulder blades.  Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor to take the pressure off the heels of the wrists. Lift the top of the sternum and your head.

Contraindications/Cautions
Carpal tunnel syndrome
Pregnancy


Our Previous Monthly Focuses
April 05 (Bhandas)
March 05 (Saucha)
February 05 (Backbends)
January 05 (Inversions)
December 04 (Chanting)
November 04 (Meditation)
October 04 (Compassion)
September 04 (Impermanace)
August 04 (Chakras)