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Asana Analysis

Published on September 5th, 2013 | by Catherine Tingey

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MODIFIED YOGA PUSH UP (Chaturanga Dandasana)

MODIFIED YOGA PUSH UP

FOUR LIMBED STAFF POSE (Chaturanga Dandasana) is one of the most difficult poses to do correctly. DSC01303

Alignment is so important in this pose because incorrect form will likely cause injury in the rotator cuff, shoulder girdle and/or wrist.

I encourage my students to MODIFY Chaturanga until they have the upper body strength and core engagement to support a well-aligned Chaturanga Dandasana.

Another teaching technique is to have students use a STRAP around the arms, just above the elbow. The strap, when taut, should allow the arms to be shoulder-width apart.

Teach PLANK POSE with the strap. Have students come forward onto the toes, slightly tuck the tailbone, and bend the elbows, lowering the chest onto the strap.

This technique will teach how a ‘proper’ Chaturanga should feel, but will not build up the muscles, and muscle awareness to achieve it.

For that, you will need this MODIFIED YOGA PUSH UP.

ALIGNMENT

Lay on your belly, feet released onto the floor, pubic bone pressing into the ground.

Place the palms 1-2″ south of your nipples, fingers fanned, middle finger pointing north.

Lift the feet off the floor and press the ground away evenly through the palms  until the elbows are straight.

Keep the elbows close to the side of the body.

EXHALE, and lower slowly but don’t let the shoulders drop below the elbows.

INHALE, press back up.

WORK IN THE POSE

Release the shoulders away from the ears and the shoulder blades down toward the tailbone.

Slightly tuck the tailbone toward the pubic bone to engage the core.

 

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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