Chaturanga Dandasana – correct alignment

Chaturanga Dandasana – correct alignment

Hello yogis, today I want to talk about one particular asana:

Chaturanga Dandasana:

When you are in Chatushpadasana (plank pose) and moves to Chaturanga ( 4 limbed lower body) there are several things that you should pay attention on your body:

– Come on plank position with your feet together, your body straight, and your hands below but slightly wider than your shoulders, palms flat and finger spread to give you a firm and steady base. When you lower the body, make sure the elbows are pointing back and arms are close to your body.

  1. Straighten

Keeping your arms straight so your hands align with your shoulders reduces stress on those critical joints.

  1. Internal rotation of the elbows

Rotating your elbows inward and back increases stability through your shoulders, neck, and upper back. Stability equals increasing force to move and hold your entire body longer.

  1. Brace

Increasing core tension boosts stability all over. By sucking your abs muscles in and up ( belly and navel centre) you engage the core muscles that is the centre of your body´s gravity.

  1. Squeeze

Clenching your glutes locks your hips in place, keeping your body straight from head to heels. It also takes stress off your lower back.

  1. Press

Holding your feet together adds muscle tension in your legs, enhancing energy transfer and power production throughout your body.

  1. Modify if you need to

Because this pose is used over and over, there is a greater risk of injury from repetition if your alignment isn’t correct. Forget your ego. There is NO shame in modifying by keeping your knees down. Lower from your knees until you build enough strength in your arms

Listen to your body. You will get stronger over time with practice.
Enjoy your practice safely.




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