CHATURANGA!

If you've spent any time in a Power Yoga Class or Vinyasa Style Class you have probably been guided through the pose of Chaturanga a number of times as it often serves as a transitional pose between sequences.

When I teach I often see students in the room who have not had proper instruction regarding form and technique for this pose. Chaturanga when done properly requires a lot of upper body and core strength - often times to compensate for weaknesses we do this pose wrong and this can lead to injury. When done incorrectly we can create imbalances and injury in the body.

BUT FEAR NOT! I'm here to help.

Starting the Pose:

- Start from a high plank position

- Your body should be a straight line from your head to your heals

- Hands under shoulders

- Press into the palms of your hands so you feel the shoulder blades spreading on your upper back, giving you more shoulder stability

- Abdominals engaged - slight tuck to tailbone

- Thighs active, heals pushing back

- Gaze towards the top of your mat

To transition into the second part of the pose shift your shoulders past your wrists by pressing forward with the balls of your feet.

Second Part of the Pose:

- By shifting your shoulders past your wrists this allows you to lower yourself, and hold with your elbows at 90 degrees.

- Tops of the shoulders are pulled away from the ears, heart shines forward.

- You want to maintain the straight line from your head to your heals - do not let your hips sag or your butt stick up in the air

- Elbows are tucked into the body shaving the sides of the rib cage

If you are unable to do Chatarunga with this form you should be practicing it from your knees like it were a modified push-up. It is important to slowly build the strength to do this pose instead of jumping in too quickly. That being said do not shy away from the challenge! Nothing makes you feel stronger than a really sexy Chaturanga.

#yoga