Toni Kuhn

Chaturanga Dandasana ( Four Limbed Staff Pose)


Chaturanga Dandasana ( Four Limbed Staff Pose)

Chaturanga Dandasana ( Four Limbed Staff Pose)

This week we will continue to focus on core strength. When you are able to truly feel your entire core working in unison, Chaturanga Dandasana becomes easier, and you begin to feel a sense of lightness with this pose. Keep in mind, we are trying to use the body as one unit and trying not muscle this pose with our arms. The next time you try this pose, imagine yourself light, in control, and let go of the need to “push” in this pose. You can always set your knees on the floor, or simply practice lowering all the way to the floor first. Lastly, free yourself of emotional baggage so it does not weigh you down.

Here are some teaching tips:

  • Warm up your body first with a several half sun salutes.
  • Stretch your chest ,shoulders, and hamstrings
  • Start from Down Dog- hold this for 5-10 breaths to complete your warm up.
  • Bring your body into plank.
  • Engage your core and thighs.
  • Draw your buttocks towards your heels, and press your heels back.
  • Shift your body slightly forward so your shoulder are in front of your wrists.
  • Bend your elbows and  look forward as you lower yourself half way down.
  • Draw your elbows into your waist and spread your collarbones wide.
  • Continue to engage your thighs.
  • Try to hold 2-4 breaths.
  • Press back up to plank, and then to down dog. ( or simply lower to your belly)
  • Relax in child’s pose- You did it! : )



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