CHATURANGA DANDASANA

Description

CHATURANGA DANDASANA Asana group: strength poses Translation of the name from Sanskrit: • chatur — four; • anga — part; • danda — staff, rod. 1. Setup Starting position: plank. Bend the elbows and press them to the body. The whole body is on one line, parallel to the floor. Push the heels back (feet perpendicular to the floor) and reach forward with the crown of the head. Gaze at the floor. Belly, back and legs toned. Feet together or at hip width. 2. Simplified and advanced variations Simplified variations: • lower one or both knees to the floor. Advanced variations: • the angle between the upper arm and forearm is 90°: • lift one foot off the floor; • one arm along the body; • Nakrasana (jumping from Chaturanga Dandasana forward and back). 3. Safety • The wrists can become overloaded — use the simplified variations. • Compensate the wrists after coming out of the pose.