Tips To Practice Chaturanga Safely

Chaturanga or Staff Pose is a commonly used yet challenging pose in yoga. It helps to build upper body strength. Yet when done incorrectly, it can lead to pain and injuries.

Plank On Knees

- Keep your shoulders over your wrists - Engage your core by lifting the belly towards the spine - Keep a long line from the crown of the head to the knees

VIEW MORE

3-5 Breaths

Beginner's Version

Chaturanga On Knees

VIEW MORE

- Hold the pose - Keep core engage to avoid routing or arching of the back - Gaze slightly forward (keep the neck long)

1-3 Breaths

Beginner's Version

Full Plank 

VIEW MORE

- Keep the shoulders over the writs  - Engage the core to avoid sinking or arching the back - Keep legs straight (pressing heels back while pressing head forwards

3-5 Breaths

Transition To Chaturanga

VIEW MORE

- Exhale and SLOWLY bend the elbows hugging the sides of the  body - Stop when shoulders are in line with elbows (don't go any lower) - Do NOT lift/pike the hips

Exhale To Slowly Lower

Chaturanaga

VIEW MORE

- Slowly lower bending the elbows - Hug the sides of the body  - Stop when your shoulders are in line with the elbows (don't go any lower) - Keep the core engage to keep hips even with the shoulders - Neck long (don't drop the head)

1-3 Breaths

Child Pose

VIEW MORE

- Bring the hips towards the heels - Keep the knees wider than the  hips - Bring the arms forward  - Rest for a few breaths before  trying chaturanga again 

3-5 Breaths

Practice these poses 3 times per week to counteract poor posture and strengthen your body!

Want More Free Yoga?