chaturanga dandasana – four-limbed staff pose
lincoln park, capital hill, washington, dc
things to remember:
- fire up the core (pull the bellybutton up and in toward the spine) to keep the center of the body lifted, even if the knees are down in the modified version
- activate the legs (engage the quads, lifting the knee caps) to keep the lower body lifted
- activating the the core and legs is especially important for the ladies with our lower center of gravity
- send the gaze and heart forward- this will prevent the head from dipping down and weakening the posture
- squeeze the elbows into the body as you exhale the body down from plank position (top of a push-up) into chaturanga
- keep the shoulders back and no lower than the elbows (dipping the shoulders forward can cause injury, especially with multiple chaturangas throughout practice)
the MOST important things to remember:
- do NOT do chaturanga dandasana if you have shoulder injuries. instead, modify or completely abstain from chaturanga so you can take care of your self and heal up.
- cultivating the best form possible for your body is essential in keeping your shoulders safe.
more about chaturanga dandasana