 Chatturanga danasana is an amazing pose to build your core strength, triceps and so much more. Chatturanga Dandasana is one of the positions in the Sun Salutation sequence. You can also practice this pose individually for anywhere from 10 to 30 seconds while still breathing. Always control the release down with an exhalation. It often is used in mini-vinyasa sequences.This pose will strengthen the wrists, abdominals, lower back, chest, shoulders, triceps and legs. How do you do it? From plank position, firm your shoulder blades against your back ribs and tuck your tail bone (this will also firm the glutes). Then push forward with your toes and hug your ribcage with your elbows. With an exhalation slowly lower your torso and legs half way to the earth, being sure to keep your body parallel to the floor. * Try to avoid the tendency in this pose for the lower back to sway toward the floor and the tail bone to poke up toward the ceiling (this can hurt your back). Throughout your stay in this position, keep the tail bone firmly in place and the legs very active with the heels drawing back. Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Be sure to press the entire hands and all fingers firmly to the earth. Your elbows should be directly above the wrists. * If you are a beginner or if your midsection sags, practice the pose with your knees dropped to avoid back injuries. From kneeling plank pose, shift forward, bringing your shoulders over your fingertips. Hug your ribcage with your elbows and lower your chest, keeping your abdominals strong and hips stationary. Keep practicing this modified variation until your arms, back, and legs are strong enough to support you. Cautions: This pose is not safe for pregnancy (in 2nd & 3rd trimester). Take precaution if you have had wrist injuries. Avoid this pose if you have carpal tunnel syndrome. |
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