Asana

The Challenge of Chaturanga

Chaturanga Dandasana. One of the most common - and POTENTIALLY harmful - yoga poses.

You’re flowing through your class, dripping sweat, breathing deep and your teacher calls ANOTHER chaturanga! In vinyasa flow classes chaturanga can be repeated endlessly. This high repetition rate makes proper alignment and patience important to avoid repetitive stress injury.

why is chaturanga dandasana potentially harmful?

The danger of chaturanga is in the shoulders. Often students want to skip the work involved to build strength and take the fullest option. The result is compromised alignment. As the shoulders dip they create pressure and strain on the tendons attaching the biceps to the fronts of the arm bones. This can pressure lead to pain or worse tearing.

Notice how Amber is dipping into her shoulders and her hips are high. This is what we want to AVOID.

Notice how Amber is dipping into her shoulders and her hips are high. This is what we want to AVOID.

TIPS and tricks fOR CHATURANGA DANDASANA - 4-LIMBED STAFF POSE

  • Drop a knee or two and build strength; or with control lower to the belly.

  • Only lower a few inches - stop before the shoulders drop.

  • Gaze forward to keep the shoulders from dipping.

  • Place a yoga block under the hips. Let the hips lower first.

  • Shift onto the toes before lowering.

The best way to learn is by practicing. Join us for a class this week and speak to your instructor for guidance and modifications to keep you safe and comfortable.

Join Amber with her safe, happy and strong alignment. Notice how you could draw a link connecting her shoulders, hips and heels.

Join Amber with her safe, happy and strong alignment. Notice how you could draw a link connecting her shoulders, hips and heels.