Chaturanga Dandasana: Alignment Mistakes & How to Correct Them
Chaturanga Dandasana (four-limbed staff pose) graces countless yoga routines, yet, surprisingly, its intricacies often elude both beginners and seasoned yogis alike.
What alarms me is how frequently I observe the pose being executed with misalignments. Why the concern?
Misaligned Chaturanga Dandasana:
- Strains the lower back
- Causes shoulders to collapse
- Puts undue pressure on the wrists
- Inhibits the development of true strength
- Over time, consistent incorrect practice can lead to potential injuries and make mastery feel perpetually out of reach
What's fascinating is the untapped potential lying just beneath the surface for many practitioners. With a few alignment tweaks, the transformation in their pose can be staggering. Trust yourself; you are capable.
Unlocking The True Power of Chaturanga Dandasana
The most recurring alignment mishap? Sagging hips. Your hips are your balancing fulcrum; let them dip, and your entire alignment cascades out of order.
Addressing this is straightforward: Practice Chaturanga Dandasana correctly
Yes, progress might seem unpredictable, even chaotic at times. Yet, true learning often thrives in these moments of challenge.
Now, on the subject of entering the pose, one method might come across as counterintuitive. There are numerous ways to enter your Chaturanga Dandasana, just remember that jumping back with straight arms is a jolt to your joints. Think about riding in a car without shock absorbers (struts), you’ll feel every bump on the road!
Jumping Back Into Chaturanga Dandasana with Bent Arms:
- Begin with a low squat, bending your knees
- Ensure your palms are flat on the mat
- Bend your arms
- Confidently propel your legs behind you
It might seem spatially challenging initially, but with repetition, the maneuver becomes second nature. And soon, you'll discover the empowerment of seamlessly flowing into your Chaturanga Dandasana.
Alignment Essentials for Chaturanga Dandasana:
- Maintain a broad chest
- Keep your neck aligned with your spine; resist the urge to drop your head
- Ensure your elbows and forearms remain perpendicular to the floor
- Stack your elbows over your wrists
- Draw your elbows close to your ribs
- Engage your glutes and legs
- Push energetically through your heels
- Start by holding this alignment briefly; then gradually extend longer holds
Embrace your Chaturanga Dandasana journey. Whether you're at the dawn of your yoga exploration or have been practicing for years, believe in your capability. With dedication and proper technique, watch how both you and your practice flourish.
Stay inspired,
Janel 🧘♀️🦎
DISCLAIMER:
The content of this video is for educational and informational purposes only, it is not intended as medical advice or treatment. The information in this video is not intended to be used to diagnose, treat or prevent any disease, health issue, or illness. The purpose of this video is to encourage you to make cognizant decisions about your body and overall health after consulting with your physician or a qualified health professional (QHP).
By watching this video and reading this blog post, you acknowledge that you are responsible for your own health and fitness decisions. You need to consult with your physician or a qualified health professional (QHP) prior to making any health or fitness changes, especially any changes related to a specific diagnosis or condition.
I am not a medical doctor or medical professional and I do not dispense medical advice or prescribe treatment. If you feel or believe that you have a medical problem or concern, contact your physician or health care provider immediately. Always consult with your medical doctor and/or health care provider before and/or making any other health/fitness related changes.
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