Chaturanga: Do's & Don'ts

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Chaturanga

In yoga, like in life, transitions can be challenging, however, if you let them, transitions can be a source of strength and growth to prepare you for whatever comes next. Chaturanga Dandasana (Four-Limbed Staff Pose, aka, low plank), is mostly used as a quick transition between other poses and, as such, it is easy to create the habit of poor form, just to get past it. However, the pose being performed in class so often, is the exact reason you should pay attention to your alignment and work to strengthen your low plank. If you repeat Chaturanga over and over again, incorrectly, not only do you stop the growth and progress of your practice, but worse yet, you run a greater chance of injury. Be kind and allow yourself to build strength slowly, it will be worth the effort!

Don't:

  1. Sag your thighs or belly on the ground
  2. Keep the tops of your feet on the floor
  3. Let your shoulders drop below your elbow
  4. Let your elbows drop behind your wrists
  5. Let your elbows splay out to the sides
  6. Hunch your shoulders up by your ears
  7. Force it if you are not ready
chaturanga do's and don'ts

Do's:

  1. Keeps your legs active
  2. Press your heels back
  3. Engage your core
  4. Pull your shoulders down your back
  5. Pull your sternum forward
  6. Keep your elbows pointed straight back
  7. Keep your spine straight
  8. Modify if you need to
chaturanga arms do_dont

*If you need to modify the pose, you can drop your knees to the floor but still keep your core strong, elbows pointing straight back & bent to 90 degrees, shoulders pulled down your back, and sternum pressing forward.

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