Chaturanga Dandasana

Type: Balance

Level: Intermediate

Steps:

From plank, make sure the eyes of the elbows are facing forward and then bend the elbows, keep them close to the side of the chest so that the body lowers down towards the mat from a straight plank position. The body does not touch the floor and the shoulders do not fall lower than the elbows. You are hovering the body off the ground.

Props & Assistance:

Knees can be dropped in plank and you can lower the upper body down by bending the elbows in the same way.

Variations:

•Can be done on the knees (simplified option)

•3 legged chuaturanga (one leg raised)

Preparatory poses:

•Plank

•Crow (exit crow by pushing back to chaturanga)

•Halfway lift (jump pack to Chaturanga)

Follow up poses:

•Upward dog (or cobra if the pose was modified with knees down)

•This pose is part of a vinyasa flow sequence

Benefits:

•Calms the brain and helps relieve stress and mild depression •Stretches the shoulders, hamstrings, calves, and arches •Strengthens the arms and legs, core and spine •Helps prevent osteoporosis •Tones the abdomen

Caution/Avoid:

•Shoulder problem •Neck problem •Carpal tunnel syndrome

•Pregnancy

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.