Vicki Smart on how to reap the benefits of this foundational pose and avoid common mistakes.
Whether you’re in your first Vinyasa yoga class, or your 1000th, you’ve probably heard Chaturanga Dandasana cued more than once.
Sometimes called Chaturanga, low plank or four limbed staff pose, this formidable posture is one that requires some refinement to find the right alignment.
Because it is such a staple, especially in a Vinyasa class, if it’s done poorly it can be detrimental to the shoulder joint. In an era of hunching, this is a part of the body we really need to take care of.
You’re not alone if you feel like you’re collapsing in the lower back when you’re in Chaturanga or if you’ve simply collapsed from the top of the plank to the ground.
It’s worth remembering that this pose isn’t just about the upper body. When we’re in plank, we tend to
focus on our arms, thinking that they’re the only limbs holds us up. The body is a complex mass of muscle though and supports our entire skeleton so when we engage the larger parts, the whole body will lighten up.