Yoga Poses | Chaturanga Dandasana (4-Limbed Workers Pose)

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In case you discover Chaturanga Dandasana (4-Limbed Workers Pose) to be essentially the most difficult a part of your Solar Salutation, you’re not alone. Many individuals flop and pressure by way of it, hoping their alignment will enhance with time and grim dedication. Sadly, that’s wishful considering. This in style pose requires consideration to element—together with meticulous alignment and strong muscular engagement. Till you grasp the actions of the pose, a trouble-free Chaturanga will stay out of attain.

To wash up your Chaturanga, spend a while working towards it individually from the stream of the normal rhythmic Solar Salutation, the place this dynamic pose can simply devolve into collapsed hips, a sagging stomach, and splayed elbows. A sloppy Chaturanga is just not solely awkward, it invitations harm to the decrease again, shoulders, elbows, and wrists.

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One approach to follow the pose it to concentrate on holding up your physique’s weight with props. With this help you may get a way of what the pose is meant to really feel like. It additionally helps set up a template for working towards the pose safely as soon as the help is eliminated. Consider the props as coaching wheels in your Chaturanga Dandasana. Whenever you’re prepared, reintroduce the normal pose into your follow gracefully and with confidence.

Motion Plan

Give attention to participating two complementary muscle teams that encompass the scapulae. First, the rhomboids and the center fibers of the trapezius muscular tissues on the higher a part of your again. And secondly, the serratus anterior and pectoralis minor. The previous pull the scapulae towards your backbone; the latter pull the scapulae away out of your backbone. The pectoralis main, the deltoids, the rotator cuff muscular tissues and the latissimus dorsi supply extra upper-body help.

The Finish Sport

Supporting your physique’s weight with props permits you to concentrate on alignment and muscular engagement—even if you happen to haven’t fairly developed the higher physique power to carry your self up. Over time, this sequence will reinforce good habits and strengthen your physique, resulting in a safer and extra skillful pose.

In case you dream of a swish, unsupported Chaturanga Dandasana, incorporate all three variations proven beneath into your house follow till your physique will get the alignment, power, and rhythm to sail by way of the pose.

Earlier than You Start

Practising Chaturanga Dandasana requires some preparatory work to warmth the physique. Both stand in Tadasana (Mountain Pose) or sit in Virasana (Hero Pose) and heat up your shoulders with Gomukhasana (Cow Face Pose), Garudasana (Eagle Pose), and Viparita Namaskar (Reversed Prayer Pose). To prep the abdominals and hip flexors, take Paripurna Navasana (Full Boat Pose) 3 or 4 occasions. Lastly, put together your midback (paraspinal muscular tissues) with 2 or 3 rounds of Salabhasana (Locust Pose).

Step 1: Assist Your Chest and Stomach

Why:  The bolster does the heavy lifting so you’ll be able to align your fingers, arms, and shoulders when you interact your scapulae, or shoulder blades. By supporting the load of your physique, the prop shifts your focus to the alignment of your higher physique and the muscular actions of the posture.

How:  To start, place a bolster lengthwise in the course of your mat. Lie inclined on the bolster in order that the highest is an inch or two decrease than your collarbones. The bolster ought to really feel comfy and it ought to help nearly all of your weight. Press the balls of your toes into the ground and straighten your legs.

Place your fingers alongside your ribs. (You’ll know your fingers are in the proper place when your forearms are vertical.) Increase the entrance of your shoulders in order that your higher arms are parallel to the ground and your elbows are at 90 levels. Look barely ahead to help the carry of your shoulders and chest.

Press your fingers firmly into the ground (with out lifting off the bolster), and really feel the engagement on the entrance of your shoulders and chest, and the  again of your arms. Press your fingers down and create a pulling motion, as if you happen to had been pulling the mat towards your heels. This motion engages your aspect physique (the latissimus dorsi muscular tissues) in addition to the muscular tissues that join the internal and backside borders of your scapulae to your backbone.

Squeeze your higher arms towards your ribs. Think about you may have a pocket stuffed with change between your arms and your ribs and also you’re loath to drop it. This may enable you to fireplace up the muscular tissues that join the scapulae to the ribs, most notably the serratus anterior.

Lastly, agency your quadriceps and your abdominals, and take 5 to 10 cycles of breath earlier than bringing your knees to the ground and releasing the pose. Really feel the general composition and alignment of Chaturanga Dandasana,

Step 2: Align Your Arms and Shoulders

(Picture: Andrew Clark; Clothes: Calia)

Why: The strap signifies how far to decrease your self from Plank Pose and promotes correct alignment in your higher physique.

How: Make a loop of roughly shoulder width and wrap it round round your arms simply above your elbows. Shift your physique into Plank Pose together with your fingers barely in entrance of your shoulders. Having your fingers on this place (as an alternative of immediately beneath your shoulders) will fireplace up muscular tissues all through your physique, setting the stage for a more healthy pose. Press down into the ground by way of the bottom of your fingers and the balls of your toes. Assist your posture by participating the thigh and stomach muscular tissues. Now you’re prepared for the transition into Chaturanga Dandasana.

Shift from the balls of your toes to the information of your toes. Bend your elbows and decrease your self till the strap helps your backside ribs. As you accomplish that, proceed to shift your higher physique ahead. Think about that the motion of the physique is like an airplane touchdown as an alternative of an elevator descending. The strap will enable you to cease when your elbows are at 90 levels.

Revisit the actions you labored on within the earlier pose. Press firmly into the ground together with your fingers and carry the entrance of your shoulders in order that they’re in step with your elbows. Create a pulling motion together with your fingers as if you happen to’re attempting to attract your physique ahead. Really feel how this engages the muscular tissues that line the internal border and backside tip of your scapulae. These actions will pull your scapulae barely down and towards your backbone. Stability this motion by squeezing your higher arms towards the aspect of your ribs, participating the muscular tissues that line the outer border of your scapulae. With these actions, you’ll strongly tether your scapulae to the again of the rib cage for a steady, aligned pose.

Preserve your thighs agency and your abdominals engaged. Chaturanga Dandasana is just not a cushty pose by which to breathe, neither is it straightforward to maintain, however do your greatest to carry the pose for 3 to five breaths. Then decrease down and settle into the embrace of Balasana (Youngster’s Pose).

Step 3: Lean In and Superb-Tune Your Pose

Why: The chair takes a few of your physique weight, permitting you to fine-tune your method.On this model of the pose, your physique is at a 45-degree angle to the ground as an alternative of parallel to it, which supplies you larger leverage to maneuver into the pose and maintain it.

How: To start, place the seat of a sturdy chair towards a wall. Maintain on to the again of the chair together with your fingers shoulder-width aside,  and step again till you might be leaning into the chair together with your arms straight. At this level, your physique will create a 45-degree angle and your arms shall be perpendicular to your ribs.  Lengthen your tailbone towards your heels, interact the entrance of your thighs, and draw your navel towards your backbone.

Transfer into Chaturanga Dandasana by shifting additional ahead onto the balls of your toes (don’t attempt to go all the way in which to your tiptoes). Hug your elbows in and slowly bend them to you decrease your self towards the chair. Preserve your chest ahead in order that your elbows keep aligned together with your wrists. Cease when your elbows are bent at 90 levels and your arms are parallel together with your torso. As you probably did within the earlier variations, look barely ahead, carry the fronts of your shoulders, and draw your shoulder blades onto the again of your ribs.

To launch the pose, slowly straighten your arms and return to Plank. Repeat the transition from Plank to Chaturanga Dandasana and again to Plank a number of occasions.


Jason Crandell teaches alignment-based vinyasa yoga workshops and instructor trainings around the globe.

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