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‘Chatur’ means ‘four limbs’, ‘Danda’ means ‘staff of support’, and ‘Asana’, means ‘posture’
Benefits
Strong arm muscles
Strong muscles around the shoulders
Core Strength
The posture of the spine is improved
CHAKRA
Solar Plexus
(Manipura Chakra)
Steps
1. From the Downward Facing Dog Pose go into Plank pose and slowly lower the entire body, lower and upper body bending at the elbows and placing the palms firmly on the floor.
2. Bring the body parallel to the floor looking down at the floor below you while stretching the upper torso forward. Make sure the weight of the body is at the core and not at the shoulders and the wrists.
3. The alignment here should be worked at keeping the tummy pulled in and placing the elbows close to your body, move the chest closer to the floor keeping the chin and the forehead in line with the shoulders.
4. Work on pushing the chest down while not touching the floor and the shoulders spread out while expanding the chest.
5. Bring the neck in line with the upper back and shoulders.
Variation
The body is held parallel to the ground with the knees onto the floor, also called Half Chaturanga.
From Downward Facing Dog Pose go into the Plank pose 1. Bring the knees onto the floor 2. Lower and upper body bending at the elbows while keeping the hips aligned with the elbows 3. Slowly lower the entire body |
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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