Asana 101

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.

Asana 101: Upward Facing Dog Versus Cobra

Extended Mountain Pose, Forward Fold, Half Lift, Plank, Chaturanga— Inhale for Your Backbend?

If you have ever been in a yoga class you have most likely heard the above poses called at a pace that assumes you know where you are going and what to do when you get there.

WHAT IS A BACKBEND?

Backbends can be one of the most visually appealing poses, but they also encourage spinal extension, core strengthening and heart opening.

TIPS FOR BACKBENDING

  • Focus on extending through the spine as a opposed to deep bending.

  • Draw the shoulders down, back and away from the ears.

  • Engage through the core to support the low back.

  • Gaze forward or gently upward keeping length in the neck.

COBRA POSE - BHUJANGASANA (boo-jang-GAHS-anna)

Cobra pose is the most accessible option. We suggest you start here to build strength and practice the subtle engagements.

COBRA POSE.png
  • Come to the belly, extending the legs long. Place the hands under the shoulders.

  • Press the tops of the feet, thighs and pubis into the floor.

  • On an inhale, press through the hands to straighten the arms. Press only as high as you can keep the lower body connected to the floor. Hug the elbows into the body. Relax through the shoulders drawing them away from the ears.

  • Draw the belly button into the spine to keep low back supported.

  • Draw the sternum forward and gaze ahead.

  • Hold for 8-10 breathes.

UPWARD-FACING DOG POSE - URDHVA MUKHA SVANASNA

(OORD-vah MOO-kah shvon-AHS-anna)

UPWARD FACING DOG.png

Once you have built strength in the arms, legs and belly you may want to try Upward-Facing Dog. The primary difference between Cobra and Upward-Facing Dog is the complete lifting of the lower body from the mat and straightened arms.

  • Come to the belly, extending the legs long. Place the hands beside the waist (elbows bent).

  • Press your hands firmly into the floor and slightly back. Then straighten your arms and pressing through the tops of the feet lift your lower body off the floor. Engage through the legs and turn the inner thighs toward the ceiling, the arms firm and turned out so the elbow creases face forward.

  • Draw the belly button into the spine to keep low back supported.

  • Draw the sternum forward and gaze ahead.

  • Hold for 8-10 breathes.