May 28th

Chaturanga Dandasana (chaht-tour-ANG-ah don-DAHS-anna)- Four Limbed Staff Pose

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DSCF5423Chaturanga, the word you most do not want to hear in class, but this pose is all about strength, one that preps you for so many more wonderful poses. It is the pose you have to decide whether you are going to collapse to the floor or push forward and rise up to a beautiful upward facing dog- the choice is always yours, but the benefits of moving forward with strength and determination are well worth finding the strength to move forward.


1.  From downward facing dog, slowly move forward into plank (shoulders over wrists, heels over toes).
2.  Firm your shoulder blades against your back ribs and press your tailbone toward your pubis.
3.  On your next exhale, start to lower yourself down about halfway hovering.
4.  Try to keep your elbows hugging into the body and your chest and heart open and reaching forward.
5.  Breathe here for 1-3 breaths, then either push up to plank and back to downward facing dog or continue the flow and press forward on the toes, lifting your chest and heart to upward facing dog to downward facing dog.


Add a chaturanga after each upward facing dog and then flow back to downward facing dog. Repeat often.


  • Strengthens the arms and wrists
  • Tones the abdomen

-Benefits from Yoga Journal

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