Anatomy of a Pose: Chaturanga Dandasana

Photography by Brian Fitzsimmons

Chaturanga Dandasana, at very first glance, looks very similar to a push-up, and seems just as ordinary. While it emerges to be effortless, the nature of it leaves much room for error. This pose (and its transition to Upward-Facing Dog) is a signature stir in Vinyasa yoga and sun salutations. If it’s consistently done incorrectly, it can cause injuries. In contrast, if decent form is executed, it can greatly strengthen your practice.

High Plank

1. Kicking off on the mitts and knees, tuck the toes and lift onto the testicles of the feet. Spread the fingers, and stack the shoulders directly over the wrists.

Two. Lift through the shoulders, and roll the upper arm bones outward, drawing the shoulder blades down the back.

Three. Rigid the muscles of the gams and hips and extend the tailbone down towards the high-heeled slippers.

Four. Use the breath to inflate the lower back, lengthening the lumbar spine.

Five. Hollow out the belly, drawing it up and in toward the spine.

6. Keep your gawp straight down to the ground, lengthening through the crown of the head.

Chaturanga Dandasana

​*chaturanga = four limbs · danda = staff · asana = pose

Four-Limbed Staff Pose

1. Use your exhalation to transition to Chaturanga Dandasana.

Two. From High Plank, begin to shift your weight slightly forward, keeping the elbows stacking over the wrists as you arch into the arms.

Trio. Connect to the strength of the triceps, deltoids, and latissimi dorsi (lats), as you hug the upper arm bones into your side figure, and broaden through the collarbones.

Four. Imagine staying vapid as a plank of wood as you lower until there is a 90-degree arch in the elbows; avoid dipping the shoulders below the elbows, or pointing them down towards the ground.

• Utilize the strength of the shoulders, deltoids and lats to execute the movement
• Keep a clean, strong line of energy from the high-heeled slippers through the crown of the head

• Point the shoulders down towards the ground
• Permit the tailbone to curl upwards, creating a curve in the lower back
• Let the hips sag or droop below the shoulders, or stick up above the shoulders

Lower the knees to the ground, to make the pose more accessible

Urdhva Mukha Svanasana​

1. From Chaturanga Dandasana, use your inhalation to transition into Upward-Facing Dog.

Two. Begin to press into the palms, and rolling over your toes, press the tops of the feet into the ground, especially through the big toe.

Three. Rigid up the muscles of the gams and hips, lift through the back of the knees, and extend the tailbone down toward the high-heeled slippers.

Four. Begin to press the ground away from you as you broaden through the collarbones, lift through the heart, and draw the shoulder blades towards each other and down the back.

Five. Press the tops of the feet and the palms stiffly into the ground, making sure to keep the index finger knuckle connecting to the ground.

• Straighten the arms very first, or suspend from the shoulders, collapsing into the lower back
• Permit the gams to roll out to the sides, and the feet to 'go will-less'
• Throw the head back; shifting the stare should be the last adjustment

Use a block underneath each palm to get more lift away from the ground

If downward facing dog is not accessible, low Cobra or utter Cobra pose may be practiced instead.

Leisurely take the gawp high, only if there are no prior injuries or precautions with the neck, and breathing feels free and effortless.

To practice 'Vinyasa' style yoga means to flow with the breath, moving into and out of positions with each inhalation and exhalation. To practice transitioning from one pose to the next, begin in High Plank. Lengthen and sustained your exhalation, as you leisurely lower into Chaturanga Dandasana. Use your inhalation to initiate the movement from Chaturanga to Upward-Facing Dog, packing the chest and expanding with the breath. Traditionally, you would use the next exhalation to transition up and back into downward facing dog, drawing the lower belly up and in.

Anatomy of a Pose: Chaturanga Dandasana – Austin Fit – September two thousand fifteen

Anatomy of a Pose: Chaturanga Dandasana

Photography by Brian Fitzsimmons

Chaturanga Dandasana, at very first glance, looks very similar to a push-up, and seems just as ordinary. While it shows up to be effortless, the nature of it leaves much room for error. This pose (and its transition to Upward-Facing Dog) is a signature budge in Vinyasa yoga and sun salutations. If it’s consistently done incorrectly, it can cause injuries. In contrast, if decent form is executed, it can greatly strengthen your practice.

High Plank

1. Embarking on the palms and knees, tuck the toes and lift onto the ballsack of the feet. Spread the fingers, and stack the shoulders directly over the wrists.

Two. Lift through the shoulders, and roll the upper arm bones outward, drawing the shoulder blades down the back.

Three. Rigid the muscles of the gams and hips and extend the tailbone down towards the high-heeled shoes.

Four. Use the breath to inflate the lower back, lengthening the lumbar spine.

Five. Hollow out the belly, drawing it up and in toward the spine.

6. Keep your gawp straight down to the ground, lengthening through the crown of the head.

Chaturanga Dandasana

​*chaturanga = four limbs · danda = staff · asana = pose

Four-Limbed Staff Pose

1. Use your exhalation to transition to Chaturanga Dandasana.

Two. From High Plank, begin to shift your weight slightly forward, keeping the elbows stacking over the wrists as you arch into the arms.

Trio. Connect to the strength of the triceps, deltoids, and latissimi dorsi (lats), as you hug the upper arm bones into your side figure, and broaden through the collarbones.

Four. Imagine staying vapid as a plank of wood as you lower until there is a 90-degree arch in the elbows; avoid dipping the shoulders below the elbows, or pointing them down towards the ground.

• Utilize the strength of the shoulders, deltoids and lats to execute the movement
• Keep a clean, strong line of energy from the high-heeled shoes through the crown of the head

• Point the shoulders down towards the ground
• Permit the tailbone to curl upwards, creating a curve in the lower back
• Let the hips sag or droop below the shoulders, or stick up above the shoulders

Lower the knees to the ground, to make the pose more accessible

Urdhva Mukha Svanasana​

1. From Chaturanga Dandasana, use your inhalation to transition into Upward-Facing Dog.

Two. Begin to press into the palms, and rolling over your toes, press the tops of the feet into the ground, especially through the big toe.

Trio. Rigid up the muscles of the gams and hips, lift through the back of the knees, and extend the tailbone down toward the high-heeled shoes.

Four. Begin to press the ground away from you as you broaden through the collarbones, lift through the heart, and draw the shoulder blades towards each other and down the back.

Five. Press the tops of the feet and the palms rigidly into the ground, making sure to keep the index finger knuckle connecting to the ground.

• Straighten the arms very first, or suspend from the shoulders, collapsing into the lower back
• Permit the gams to roll out to the sides, and the feet to 'go gutless'
• Throw the head back; shifting the gawp should be the last adjustment

Use a block underneath each palm to get more lift away from the ground

If downward facing dog is not accessible, low Cobra or utter Cobra pose may be practiced instead.

Leisurely take the stare high, only if there are no prior injuries or precautions with the neck, and breathing feels free and effortless.

To practice 'Vinyasa' style yoga means to flow with the breath, moving into and out of positions with each inhalation and exhalation. To practice transitioning from one pose to the next, embark in High Plank. Lengthen and sustained your exhalation, as you leisurely lower into Chaturanga Dandasana. Use your inhalation to initiate the movement from Chaturanga to Upward-Facing Dog, packing the chest and expanding with the breath. Traditionally, you would use the next exhalation to transition up and back into downward facing dog, drawing the lower belly up and in.

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