This is from an old blog on my most favorite pose! Still very accurate!
Also known as
- caturanga dandāsana or
- Four Limb Staff Pose or
- Low Push-Up
Building Blocks – Spartan Plank Pose
- Elbows are stacked directly over the wrists.
- Press the insides of the hands on the ground and broaden the collarbone and the shoulder blades.
- Lift your chest and forearms strongly from your rooted hands.
- Reach from your tail bone, extending towards your heels.
- Engage your upper back, your belly, your butt and quads so you distribute the weight
- Create a staff-like formation from your back through your pelvis to your legs.
- Propel the chest and then look forward without dropping your head.
- Keep your chin slightly raised.
- Focus on the inhalation and the exhalation being through the nose.
Transitioning Into The Chaturanga (Low Push Up) Pose – From the Spartan Plank Pose
- Start bending your arms keeping your elbows as close to your body as possible.
- Drop your shoulder blades down the back.
- Keep your shoulders from rounding forward.
- Balance on the balls of the feet.
- Engage and lift the quads.
- Tighten your chest, back, belly and butt.
- Shoulders come hovering at elbow level.
- Gently lift your chin.
- Set a powerful gaze forward.
- Keep your feet very active and your thighbones moving toward the back of your heels to elongate your lower back.
- You can strain your shoulders by letting your elbows fall out to the sides. Keep your arms tucked in close to your body.
- You can put excessive strain on your elbow joint by dropping your shoulders lower than elbow height.
- Do not allow the mid torso to sag (you can crunch the neck, the upper back and strain the wrists). Keep as straight as a staff. 🙂
- 6-Point Variation – If you have trouble bending your arms while keeping your body straight as a staff, try bringing your knees to the ground.
- 8-Point Variation – You may also drop the chest and the chin to the floor.
Eventually, you will build the upper body strength needed for the Full Chaturanga (Low Push Up) pose.
For a detailed step by step teacher training course on how to perform and/or teach chaturanga, please visit teacher-training-the-chaturanga-pose-with-, 6 and 8-point-variations
Thank you for reading and sharing! To learn more, check out one of our upcoming courses at AskTimAndVie.com.