Safely Moving: Chaturanga to Updog

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Many students have asked about how to safely execute Chaturanga Dandasana to Updog.  Please watch this short video, then read the article that follows for very important tips.

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Chaturanga to Updog


   Chaturanga Dandasana
chaturanga = four limbs · danda = staff · asana = pose
Four-Limbed Staff Pose

   Benefit: A foundational pose that teaches you how to find your center and activate your      legs in arm balances


   1. From Plank Pose, align your shoulders slightly ahead of the wrists and come onto the        balls of your feet, pressing the soles of your feet back, as if into a wall behind you.

  2. Simultaneously push back through the heels to engage the quadriceps and bring the         lower body to life, and reach your sternum forward, creating a straight, taut line of energy   from the crown of your head through your feet.

3. On an inhalation, draw the heads of the shoulders and the tops of the thighs up and away from the floor, pull your lower body up and in, and release the tailbone toward the floor.

4. On an exhalation, bend your elbows, keeping them over your wrists and drawn in against your sides. Slowly lower yourself toward the floor, keeping your body as straight as a plank of wood, neither letting your center sag nor sticking your buttocks up in the air.

5. Bring your gaze to the floor, about 6 inches in front of you, and continue to lower until your shoulders are at the same height as your elbows.

6. Continue to reach through the heels, sternum, and crown of the head as you breathe.

7. To come out of the pose, exhale and lower down to your belly or push back up to Plank Pose. Or inhale and come onto the tops of your feet and into Upward-Facing Dog.

Avoid These Mistakes

DON’T stick your buttocks up or let your shoulders collapse any lower than your elbows.
Nov 14 Yogapedia Chaturanga Don't

DON’T lose integrity in your core and let your center sag.
Nov 14 Yogapedia Chaturanga Don't Sag Hips

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