Chaturanga Dandasana is a yoga pose that can take you seamlessly from pose to pose during your practice — like a gentle wave that provides balance and flow.
For some, it may seem impossible and uncomfortable. Why is Chaturanga so difficult? And why is it important to master Chaturanga for alignment and asanas practice?
This is why it cannot be easy. As you move from downward dog to Chaturanga, your weight will shift into your shoulders. This is also why this pose may be initially more difficult for women.
Chaturanga is also a pose that engages the chest, triceps, and core. Many people who are just beginning to practice this pose find it uncomfortable in the elbow joint. This pose can cause strain and injury to the elbows, shoulders, and more if it is performed incorrectly.
Chaturanga up close: Tips and modifications
First, you should know that Chaturanga does not look like a standard pushup. Chaturanga does not require you to let your elbows fly out. Instead, keep them tucked up beside your ribs. You should feel your elbows brushing your sides as you do Chaturanga.
It is a very difficult pose for the triceps and those with a weak core. Those who have not yet built up their strength may wish to try this position by placing their knees on the mat. This will shorten the lever and put less weight on these muscle groups.
It is an excellent way to progress to an effective and safe Chaturanga. Use a strap around your lower arms to ensure that your elbows align correctly.
The strap should be placed around your forearms, just below the elbows. Tighten the belt until it stays in place when you’re doing Plank pose. The strap serves as a visual reminder of where your elbows should be in relation to you and your body when doing this pose.
It is important to build up to Chaturanga with modifications and props to be able to use it to strengthen your shoulders. Your body will recruit your chest more if your core and triceps aren’t prepared for this pose.
It is important to prepare your body for Chaturanga.
What are the benefits of a shoulder?
Once you feel comfortable, your shoulders will begin to work in this position. Your shoulders will then start to function in a valuable way.
Chaturanga prepares your shoulders for more advanced poses, such as armbalances and inversions.
As you flow from Chaturanga to Upward Facing Dog in Vinyasa, your muscles will move with greater fluidity and coordination. This improves the range of motion. After you have mastered Chaturanga, your body is ready to move on to other exciting poses.
An improved shoulder girdle will also help you maintain a good posture, which has many other benefits for your entire body.
It’s important to know that the shoulder girdle, which is made up of three bones and many thin, long connective tissues, is what holds your upper body together. The sternoclavicular joints, which are an important part of your shoulder girdle, are where many of the muscles from your arms, hands, and wrists connect to your body.
Jennilee Toner, author, yoga teacher, and anatomist, says that the 32 bones that extend outwards from your chest and can often express what’s happening in your heart are only attached to your axial spine by one small joint. Soft connective tissue is the only way to keep all 32 bones in the torso. This includes a systematized placement of muscles, tendons, and ligaments. It’s a wonderful wonder to see”.
