Chaturanga Dandasana, which you may have heard referred to as the yogi push-up or low plank, is a pose in which you bend your elbows to lower down from high plank, keeping your elbows over your wrists and you arms hugging into your sides, while maintaining plank alignment in the rest of your body. Easy, right!? (Just kidding).
In practicing this pose, it is more important to focus on alignment over depth. There are several poses and exercises that work the necessary muscle groups to ultimately produce a successful and safe chaturanga dandasana. It may seem like all the effort comes from your arms, but this pose cannot be done without the support of your core and legs. One of the main benefits of chaturanga, which is pretty cool when you think about it, is that it trains your legs to activate in arm balances, THAT’S how much your legs work in this pose!
Our studio manager, Kaylea, recently started graduate school for kinesiology. In one of her classes, she’s practicing 3 different physical exercises for a certain amount of time each week, and has been monitoring her progress. This gave us the idea to share 3 exercises you can be doing at home for a stronger chaturanga on your mat! These exercises focus on building core and upper body strength while testing and increasing shoulder stability.
If you are new to yoga or just getting back into it, now is the BEST time to master the technique, reap the benefits and avoid the mistakes. Practice the following poses at home, and find yourself getting stronger when you practice chaturanga on your mat!
Reverse Plank, or Dolphin Pose:
Learning to love either of this poses can take some time because of the intensity in your shoulders, but they both train your triceps to rotate, or “hug” inward, which is that unfamiliar form you will find in chaturanga (since push-ups are usually done with elbows out wide).
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