Chaturanga Dandasana, commonly known as Chaturanga Pose, is a foundational yoga posture that is often included in Vinyasa and Power Yoga sequences. Here's a description of how to perform it:
-
Start in Plank Pose: Begin by aligning your shoulders over your wrists and keeping your body in a straight line from head to heels.
-
Lower Down: Engage your core and slowly lower your body toward the floor, keeping your elbows close to your sides. Your elbows should bend at a 90-degree angle, and your body should be in a straight line throughout the movement. Avoid letting your hips sag or lift up too high.
-
Hover: Ideally, your chest should hover just above the ground, and your upper arms should be parallel to the floor. Your legs should remain active, and your feet should stay together.
-
Hold and Breathe: Maintain the position for a few breaths, ensuring that you keep your shoulders away from your ears and engage your core muscles.
-
Transition: From here, you can either press into your hands to move into Upward-Facing Dog or Cobra Pose, or you can lower all the way down into the ground and rest.
Chaturanga Pose builds strength in the arms, shoulders, and core while improving overall stability. It can be challenging, so it’s important to practice proper form to avoid strain or injury.