How to Safely Practice Chaturanga

Hi everyone, Frances here from Four Noble Holistic Healing. Welcome back! Today, I wanted to talk to you about Chaturanga and how to properly perform it to avoid injuries. There are two essential rules to keep in mind while doing Chaturanga. First, ensure that your abs are engaged throughout the entire movement. Second, never let your elbows or arm position go lower than a 90-degree angle. Often, people tend to let their arms go all the way flat during the push-up part, but that is not the correct form. The goal is to work towards achieving that perfect 90-degree angle, especially if you want to build upper body strength.

If, like me, you find that your upper body strength is not very strong, your Chaturanga might be smaller initially. However, this is an opportunity to build strength gradually and work towards that ideal 90-degree angle. Remember that dropping all the way down during Chaturanga won't increase your strength since it involves merely sinking your weight.

Let me guide you through the steps of performing Chaturanga correctly. Start in a plank position with your wrists aligned under your shoulders and your toes supporting your body weight. Your back should be flat, and your focus (Drishti) should be in front of your hands, maintaining a straight line from your tailbone to your neck. Inhale, shift your weight forward, and then exhale as you engage your core and perform the push-up. As you lower down, keep your elbows at a 90-degree angle, and make sure your knees and thighs do not touch the floor during the movement. Maintain active hands, pressing firmly into the mat to support your weight. Inhale to transition to Upward-Facing Dog, and then exhale to move into Downward-Facing Dog.

To recap, here's the flow of Chaturanga: Start in plank, inhale and shift forward, exhale and perform the push-up, inhale into Upward-Facing Dog, exhale into Downward-Facing Dog.

Chaturanga is a fundamental yoga pose and an essential part of the flow. Practicing it correctly is crucial to build strength and avoid injuries. Remember, the key is to keep progressing and refining your form until you achieve the perfect flat back and 90-degree angle with your arms.

If you have any questions, feel free to leave them in the comments below or reach out to me on Instagram via direct message. I'm always here to help. Looking forward to seeing you in the next video. Namaste!

Sending so much love and light your way. 

With gratitude,

Frances

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