In our yoga practice, we often come across poses and sequences that challenge us, pushing our physical and mental boundaries.
I personally believe this practice makes us stronger inside and out.
Chaturanga Dandasana is a standard practice in most vinyasa classes, that can be daunting, even a demanding sequence at first, yet commonly misunderstood.
One of the most basic challenges in performing this sequence is maintaining body integrity during Chaturanga Dandasana. I see many students let their hips and legs simply plopping down, which can reduce the effectiveness of the pose and may even lead to discomfort or injury.
Allowing your hips and legs to drop, your weight shifts, which adds pressure unevenly throughout your body. This action disrupts the balance and alignment essential to this sequence. The aim of Chaturanga Dandasana is to engage the entire body and build strength - a goal that can't be achieved if we let our lower body sag.
Moving from Plank to Chaturanga Dandasana is not merely a physical shift, but a test of your mindful engagement, your mental presence.
Watch 👀 my demo, then practice with me so that you can experience the full scope of Chaturanga Dandasana.
🔓 Tips to Maintain Body Integrity 🔓
🔸Strengthen Your Core: Core strength is vital in maintaining body integrity. Practice poses that boost your core strength, such as Boat Pose 🔑 (Navasana) and Forearm Plank 🔑
🔸Engage Your Legs: Don't let your legs be passive 🙅 Engage your quadriceps to take some of the load off your arms and upper body. Also, push back through your heels to keep the energy in your legs.
🔸Mindful Practice: Pay attention to how your body feels in each pose. Notice if your positioning is off, and adjust accordingly. Also, record 📱 yourself so that you can see 👀 your alignment without looking at a mirror (which will take you out of alignment).
🔸Don't Rush: It's not about how quickly you can transition between poses, but how smoothly and mindfully you can do it. PRACTICE⭐️ PRACTICE⭐️ PRACTICE⭐️
🔸Use Modifications: There’s no shame in using modifications or props to help maintain alignment. They can provide the additional support you need while you’re building strength.
🔓 Try with placing blocks under your shoulders or under your hips slowly lower down while keeping the integrity of the pose. You’ll learn a lot this way! 🔓
Remember, yoga or any specific pose is not a destination, yet a journey of constant learning and self-discovery. So take it easy on yourself, be patient, and enjoy each moment on your mat.
Enjoy the journey!
😘 Janel
ps….Have you been practicing Chaturanga Dandasana, for years like this? Email 💌 me [email protected] and let me know. I can help you! 💕
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.
I am not responsible for any adverse effects or consequences that might result if you choose to make use of this video and blog post or apply any of the information that you have read on janelduross.com. By watching this video and blog post, visiting janelduross.com, and/or otherwise engaging with this information, you agree that you are solely responsible for any health and/or fitness decisions you make.
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