Yoga Tutorial: Chaturanga

Chaturanga, if you lack upper body strength or have any sort of shoulder and/or back pain can be a super challenging pose. Made all the more difficult by the fact that you do at least a handful of them in nearly every yoga class. Today I am breaking down chaturanga and also showing a great way to modify it as you build up strength or accommodate trouble spots for you!

 
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Traditional chaturanga:

Step 1:

come into plank position, hands and wrists in line under shoulders heels pressing back, core engaged.

Step 2:

roll onto your toes to come forward a little.

Step 3:

come down to a 90-degree angle where your shoulders are in line with your elbows. From here you would flip your toes and come into upward facing dog

 
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Modified chaturanga:

 Step 1:

come into plank position, hands and wrists in line under shoulders heels pressing back, core engaged.

Step 2:

drop your knees to the floor, keep your head looking down. You will not look up until the very end to protect your neck.

Step 3:

Pick up your feet off the ground, point your toes. Your core is still engaged at this point and head is still looking down.

Step 4 and 5:

begin to sink your hips

Step 6:

look up, sink your hips. At this point your nearly in upward facing dog. All that is left, and if it feels good for your back, would be to lift the tops of your thighs off the ground.

 

 

The modified version allows you to flow and participate with the vinyasa but is much safer on your shoulders, low back, and gives you the opportunity to slowly build the strength to do a traditional chaturanga.

 
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