{"id":122595,"date":"2019-04-29T17:10:16","date_gmt":"2019-04-29T21:10:16","guid":{"rendered":"https:\/\/wanderlust.com\/?p=122595\/"},"modified":"2020-02-26T15:44:10","modified_gmt":"2020-02-26T20:44:10","slug":"yoga-pose-breakdown-and-modifications-chaturanga-dandasana","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/pt-pt\/journal\/yoga-pose-breakdown-and-modifications-chaturanga-dandasana\/","title":{"rendered":"Yoga Pose Breakdown and Fixes: Chaturanga Dandasana"},"content":{"rendered":"<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/47CHBzqN8jo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><em>Looking for a pose tuneup? YouTube sensation <a href=\"https:\/\/www.youtube.com\/user\/BrettLarkinYoga\" target=\"_blank\" rel=\"noopener noreferrer\">Brett Larkin<\/a> has you covered. Here&#8217;s what you need to know about one of the most infamous poses that&#8217;s ubiquitous in Ashtanga and Vinyasa classes, to name a few.\u00a0<\/em><\/p>\n<hr \/>\n<p>Chaturanga: That infamous and challenging pose that requires extreme strength in the arms and abs. If practiced properly and regularly, Chaturanga prepares the body for inversions and arm balances.<\/p>\n<h3>Chaturanga Dandasana: Four-Limbed Staff Pose<\/h3>\n<p>It\u2019s one of the hardest yoga poses, resulting in shoulder injuries if practiced incorrectly. Just as it\u00a0looks, you\u2019re supporting yourself through your hands and toes. But there are a lot of muscles working to keep you there.\u00a0You might practice Chaturanga during sun salutations, as well as at any <a href=\"https:\/\/wanderlust.com\/journal\/yoga-styles-demystified-vinyasa2\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vinyasa<\/a> or <a href=\"https:\/\/wanderlust.com\/journal\/yoga-styles-demystified-ashtanga\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ashtanga<\/a> class. For classes like these, it forms the structure of most of the class.<\/p>\n<p>Something you do so much&#8230; you&#8217;d rather be doing it properly, right?<\/p>\n<p>The thing is you see all kinds of things during Chaturanga. From chest sinking, to shoulder pinching, you can see it all.\u00a0And the truth is most teachers don\u2019t have time to properly break it down in class. Sometimes it\u2019s a fast paced class or the class is too short, and there just \u2018isn\u2019t time to go into it.&#8217;<\/p>\n<p>Yet, what you probably want to do is exactly that\u2014go into it. Explore it.\u00a0Break. It. Down.<\/p>\n<p>For many, <a href=\"https:\/\/wanderlust.com\/journal\/5-yoga-poses-endurance-athletes\/\" target=\"_blank\" rel=\"noopener noreferrer\">Chaturanga<\/a> can really make or break their practice. It can end up being something that really supports their practice or something they avoid entirely.\u00a0So it\u2019s worth taking time to check you\u2019ve got this.\u00a0You\u2019ll want to be sure that you\u2019re feeling good. If you\u2019re not feeling strong, or it feels too much, it\u2019s possible this posture isn\u2019t the right one for you.\u00a0And if it isn\u2019t, please feel free to modify by trying Fix #4. This posture will help build the strength required for Chaturanga and is much safer for you if Chaturanga feels like too much.<\/p>\n<p>With the video above and the below fixes for some of the most common mistakes, you\u2019ll be well on the way to Chaturanga. You\u2019ll know what to do and what not to do.<\/p>\n<h3>Modifications and Fixes<\/h3>\n<p><strong>Fix 1<\/strong><br \/>\nFrom plank, shift your weight forward, pushing through your feet and bending your elbows to a 90 degree angle to your wrist as you lower down.<\/p>\n<p><strong>Fix 2<\/strong><br \/>\nThink of pulling up through your abs and your legs so that your shoulders stay in line with your elbows. Don\u2019t let your chest sag towards the floor. Keep your butt, chest and shoulders in one line.<\/p>\n<p><strong>Fix 3 (Elbows)<\/strong><br \/>\nKeep your elbows close to your body, not splaying out side to side.<\/p>\n<p><strong>Fix 4 (Modification)<\/strong><br \/>\nDrop your knees to the floor as you build up strength in your abs and upper body. Lower your upper body to the mat. Better to modify than to risk injury.<\/p>\n<p>Whether you practice Chaturanga or a modified version, you\u2019ll be building some serious strength in your upper body and core, as well as in your back and legs.\u00a0It does feel challenging, but the amazing thing is with time it could become effortless! It\u2019s all about practicing and little by little feeling stronger in this new posture.<\/p>\n<p><em>Remember it\u2019s called yoga practice, not yoga perfection<\/em>. It\u2019s not about it being perfect. It\u2019s about your awareness while you practice and what you learn from it.\u00a0So be kind and start off from wherever you are today.<\/p>\n<p>So why not give it a go, like right now? Roll out your mat, find a space and take 5 minutes to get a proper breakdown of Chaturanga.\u00a0How does it feel in your body? How do fixes 2 through 4 feel for you?<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-122596 aligncenter\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2019\/04\/17245392693_958ddefb82_k-768x512.jpg\" alt=\"woman in chaturanga pose\" width=\"768\" height=\"512\" srcset=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2019\/04\/17245392693_958ddefb82_k-768x512.jpg 768w, https:\/\/wanderlust.com\/wp-content\/uploads\/2019\/04\/17245392693_958ddefb82_k-992x661.jpg 992w, https:\/\/wanderlust.com\/wp-content\/uploads\/2019\/04\/17245392693_958ddefb82_k-300x200.jpg 300w, https:\/\/wanderlust.com\/wp-content\/uploads\/2019\/04\/17245392693_958ddefb82_k.jpg 2048w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/p>\n<p>\u2014<\/p>\n<p><em><a href=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2015\/04\/Brett-Larkin.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-22389\" src=\"https:\/\/wanderlust.com\/wp-content\/uploads\/2015\/04\/Brett-Larkin.jpg\" alt=\"Brett-Larkin\" width=\"200\" height=\"250\" \/><\/a>Brett Larkin teaches vinyasa flow yoga at top San Francisco studios, companies like Google and Pinterest, and on her\u00a0<a href=\"https:\/\/www.youtube.com\/user\/BrettLarkinYoga\" target=\"_blank\" rel=\"noopener noreferrer\">YouTube channel<\/a>, where thousands of students have studied with her for over 6 million minutes. Get her free yoga playlists, yoga teacher training tips, and free dance, yoga, and meditation classes at\u00a0<a href=\"http:\/\/brettlarkin.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">BrettLarkin.com<\/a>. Beginner or intermediate yogis can enjoy her online course on deepening your yoga practice.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Renowned teacher Brett Larkin breaks down one of the more challenging common yoga poses, and offers fixes and modifications to make it work for you. <\/p>\n","protected":false},"author":734,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3188],"tags":[3813,3812,3012],"class_list":["post-122595","post","type-post","status-publish","format-standard","hentry","category-ground","tag-brett-larkin","tag-chaturanga","tag-yoga-pose-breakdown"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.0 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Yoga Pose Breakdown and Fixes: Chaturanga Dandasana<\/title>\n<meta name=\"description\" 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