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Chaturanga

What is Chaturanga?

In Vinyasa Yoga, Chaturanga Dandasana (Four-Limbed Staff Pose) is a part of Sun Salutations A and B. Sometimes referred to as a yoga push-up, Chaturanga can strengthen nearly all muscles in the body when performed correctly.

You may do Chaturanga in these types of classes:

How do you do Chaturanga?

  • Step 1

    Step your feet back and curl your toes under to come to plank position. Make sure your wrists align under your shoulders and avoid collapsing into your chest or letting your hips sink down.

  • Step 2

    Once you're steady in your plank, bend your elbows, keeping them over your wrists and close to your sides. Slowly lower yourself toward the floor, keeping your body as straight as possible.

How do you modify Chaturanga?

  • Chaturanga for Prenatal

  • Chaturanga for Beginners

  • Advanced Chaturanga

  • Chaturanga for Weak Hips

  • Chaturanga for Weak Lower Back

  • Chaturanga for Weak Wrists

  • Chaturanga for Weak Shoulders

What are the benefits of Chaturanga?

  • Arm Strength

  • Core Strength

  • Full-body Strength

Expert opinion

I often ask my students to slow down their chaturanga and suggest that they practice the pose away from the context of sun salutations.

I highly recommend to practice the modifications most suited to you at this point of your journey, and take the time to build the real strength and understanding of the pose. Don't let the complexities of the pose dampen your spirit and try not to get disheartened if you're not at the full pose just yet.

Elena Georgiou,More Yoga in London

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