YOGA ANATOMY: CHATTURANGA
Chatturanga Dandasana, sometimes called 4 Limbed Staff Pose, sometimes gets a bad rap for being so similar to a pushup. (Yuck.) But, all the dislike of Chatturanga is seriously unwarranted. It’s a pose that is heavily present in a lot of flow classes, and while it does engage many of the same muscle groups, it’s not quite a pushup. Chatturanga strengthens the arms, shoulders, and legs – all while building stability in the core. If you’re looking to work towards mastering inversions, this pose is perfect for building strength and preparing for that. Alignment is key for practicing Chatturanga safely and effectively.
Here’s how to do it:
Begin in Plank Pose – which you can brush up on in our past Anatomy of Yoga: Plank Pose post from the 30Fifteen blog. Keep the core engaged as you shift your body weight forward, so the shoulders pass the hands. Lower down slowly, hugging the elbows into the sides of our body. Try not to let your hips sink to the ground or raise up towards the ceiling; your body should be in a straight line. Keep the head in line with the body and your weight evenly distributed between both hands. If this is to much at first, you can modify it by lowering the knees down to your mat. We like to follow Chatturanga up with a little Upward Facing Dog.
Hopefully this post helps you perfect your Chatturanga. Is there a specific pose you’re a little curious about? You can tell us in the comments, and you might see it in a future Anatomy of Yoga post!
*Please note these instructions are very basic guides. If you are new to yoga, please find a local studio near you and take a couple of classes before attempting to practice alone. We cannot be held responsible for an injury caused by following these instructions.